Roti Sambal Ikan Bilis
Makan Tengah Hari • Malaysia
How to Make Sambal Anchovy Filled Bun (Traditional & Healthy Version)
Sambal Anchovy Filled Bun, or Roti Sambal Ikan Bilis, is an iconic Malaysian bakery delight that weaves together the vibrant flavors of sambal with the soft, pillowy texture of homemade buns. Hailing from local bakeries and pasar malam (night markets), this bun is a testament to Malaysia's multicultural food scene and inventive use of local ingredients like ikan bilis (anchovies), cili padi (bird’s eye chili), and fresh pandan leaves. While traditionally enjoyed as a quick lunch or savory snack, our healthy take uses less oil and whole wheat flour, making it perfect for calorie-conscious eaters. The heart of this bun is the spicy, aromatic sambal filling, made with a blend of onions, garlic, and local cili padi, balanced by the salty umami of ikan bilis. Wrapped in a soft, enriched dough that’s subtly scented with pandan, this bun delivers a satisfying contrast of flavors and textures. With the growing trend of health awareness in Malaysia, this recipe showcases how traditional favorites can be made lighter without sacrificing authentic taste. It’s a flavorful, protein-rich option suited for busy Malaysians seeking a wholesome meal on the go.
Bahan-bahan(untuk 1 large bun (approx. 100g each))
- 1 cup Whole wheat flour (tepung gandum penuh)
- 1 tsp Instant yeast (yis segera)
- 1 small, knotted Pandan leaf (daun pandan) - pilihan
- 1/3 cup Warm water
- 1/4 cup Low-fat milk (susu rendah lemak)
- 1 tbsp Olive oil (or canola oil)
- 1/4 cup Ikan bilis (dried anchovies) (cleaned and rinsed)
- 1 small Red onion (bawang merah)
- 2 cloves Garlic (bawang putih)
- 2 Cili padi (bird’s eye chili) (adjust to taste)
- 1 tsp Palm sugar (gula Melaka or brown sugar) - pilihan
- 1/4 tsp Salt
- 1/2 stalk, finely chopped Lemongrass (serai) - pilihan
Arahan
- 1
Prepare the dough: In a large bowl, combine whole wheat flour, instant yeast, and a pinch of salt. Add warm water, low-fat milk, and olive oil. Mix until a soft dough forms. Knead for 5 minutes until smooth.
5 minutes
Add a little more water if the dough is too dry.
- 2
Rest the dough: Cover with a damp cloth and let it rise in a warm spot for 30 minutes, or until doubled in size.
30 minutes
Place near a window for natural warmth or in an oven with the light on.
- 3
Make the sambal filling: Dry-fry ikan bilis in a pan over low heat until crispy. Remove and set aside. In the same pan, add sliced onion, garlic, cili padi, and lemongrass. Sauté until fragrant.
5 minutes
Use minimal oil for a healthier sambal.
- 4
Blend the sambal: Using a mortar and pestle or blender, grind the sautéed mixture with palm sugar and salt until a coarse paste forms. Stir in the crispy ikan bilis.
3 minutes
Pulse gently to keep some texture in the filling.
Kenapa hidangan ini sihat
By using whole wheat flour instead of refined flour, you increase fiber content, which aids digestion and promotes satiety, making it ideal for weight management. The reduced oil and the inclusion of nutrient-dense ikan bilis make this bun a low-calorie, high-protein option compared to standard bakery buns. This recipe is crafted with Malaysian health-conscious eaters in mind, focusing on wholesome, local ingredients and lighter cooking methods.
This Sambal Anchovy Filled Bun offers a good balance of complex carbohydrates from whole wheat flour, lean protein from ikan bilis, and healthy fats from olive oil. Ikan bilis is rich in calcium, magnesium, and omega-3 fatty acids, supporting bone health and heart function. Using minimal oil and low-fat milk reduces saturated fat, while aromatic additions like lemongrass and pandan provide antioxidants and essential vitamins. The sambal’s chili content also boosts metabolism and adds vitamin C.
Petua
- 💡Tip 1: Toast the ikan bilis until truly crispy to avoid chewy bits in your sambal.
- 💡Tip 2: Knotted pandan leaf on the baking tray infuses the buns with a subtle, authentic aroma.
- 💡Tip 3: For a glossy finish, brush the buns lightly with milk before baking.
Penyimpanan & hidangan
Store cooled buns in an airtight container at room temperature for up to 2 days, or refrigerate for up to 4 days. Reheat in an oven or air fryer for best texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 230.0 kcal |
