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Mixed Vegetables with Salted Fish
Makan Tengah Hari • Malaysia
How to Make Mixed Vegetables with Salted Fish (Traditional & Healthy Version)
Mixed Vegetables with Salted Fish, known locally as 'Sayur Campur dengan Ikan Masin', is a beloved Malaysian dish that highlights the vibrant multicultural heritage of the country. This stir-fry combines a colorful medley of locally grown vegetables and the umami-rich flavor of salted fish, delivering a satisfying meal that is both nutritious and packed with authentic taste. The dish is often found in homes and warungs across Malaysia, especially in regions with abundant access to fresh produce and preserved seafood. The salty depth of ikan masin (salted fish) balances beautifully with the sweetness of carrots, crunch of long beans, and the subtle bitterness of cabbage, making each bite a harmony of flavors. Infused with aromatics like garlic, onion, and optional additions such as red chili or lemongrass, this recipe celebrates the best of Malaysian home cooking. It is a healthy, fiber-rich option for lunch, perfect for those seeking nourishment without excess calories, and can be easily adapted to suit various dietary needs. Enjoy this wholesome Malaysian classic as part of your balanced lunch, and experience the taste of Malaysia’s heartland.
Bahan-bahan(untuk 1 plate with rice or on its own)
- 40g Salted fish fillet (ikan masin) (rinsed and cut into small pieces)
- 1 medium Carrot (peeled and sliced)
- 1 cup Cabbage (roughly chopped)
- 1 cup Long beans (cut into 3cm lengths)
- 1/2 Red bell pepper (sliced thinly)
- 1 small Onion (sliced)
- 2 cloves Garlic (minced)
- 1 tablespoon Cooking oil (preferably canola or sunflower)
- 2 tablespoons Water (for stir-frying)
- 1 Red chili (sliced, optional for heat) - pilihan
- 1 stalk Lemongrass (serai) (bruised, optional for aroma) - pilihan
- 1/4 teaspoon Ground white pepper - pilihan
Arahan
- 1
Heat the oil in a wok over medium heat. Add the salted fish pieces and fry until golden and crisp. Remove and set aside on paper towels to drain excess oil.
5 minutes
Fry in small batches to prevent overcrowding and ensure crispiness.
- 2
In the same wok, sauté the onion and garlic until fragrant and translucent. If using, add lemongrass and sliced chili at this stage.
3 minutes
Keep heat moderate to avoid burning the aromatics.
- 3
Add the carrot, long beans, and red bell pepper. Stir-fry for 2-3 minutes until slightly softened but still crisp.
3 minutes
Cut vegetables evenly for consistent cooking.
- 4
Add the cabbage and continue to stir-fry, drizzling in the water to help steam the vegetables and retain their crunch.
3 minutes
Do not overcook; vegetables should remain vibrant and slightly crunchy.
Kenapa hidangan ini sihat
Mixed Vegetables with Salted Fish is a healthy choice because it combines a variety of nutrient-dense vegetables with a small amount of protein-rich salted fish, offering a balanced mix of macros. The stir-fry method minimizes oil use, and the dish is naturally low in saturated fat and free from refined sugars, making it ideal for calorie-conscious diets and overall wellness.
This dish is rich in dietary fiber, vitamins A and C from the mix of vegetables, and provides essential minerals such as potassium and iron. Salted fish, used sparingly, adds protein and calcium while imparting an umami depth. The use of minimal oil and fresh, local produce ensures a low-calorie yet satisfying meal. Long beans and cabbage are excellent for digestive health, while carrots support vision and immunity.
Petua
- 💡Tip 1: Soak salted fish in water for 10 minutes to reduce sodium if desired.
- 💡Tip 2: Use a mix of colorful vegetables for maximum nutrition and visual appeal.
- 💡Tip 3: For extra aroma, add a few kaffir lime leaves during stir-frying.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a wok or microwave; add a splash of water if needed to prevent drying out.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
