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Sandwich Sardin
Makan Tengah Hari • Malaysia
How to Make Sandwich Sardin (Traditional & Healthy Version)
Sandwich Sardin is a beloved Malaysian street food and home staple, known for its rich, spicy sardine filling encased in soft bread. Popular at Malay and multicultural gatherings, this sandwich is quick to prepare, affordable, and packs a punch of flavor. The filling typically combines sardines in tomato sauce with onions, cili padi, and a hint of limau nipis (lime) for freshness, making it a familiar taste at family picnics, school events, and festive open houses. This healthy version keeps the essence of Sandwich Sardin while using wholemeal bread and less oil for a guilt-free lunch. With roots in Malaysia’s vibrant multicultural cuisine, Sandwich Sardin reflects the nation’s creative adaptation of pantry staples into satisfying, nutritious meals. Its zesty, aromatic filling—sometimes enhanced with daun sup (local celery) or a touch of cili merah—makes it a crowd-pleaser for all ages. Perfect for busy days, this sandwich is not only delicious but also jam-packed with nutrients from local ingredients and sustainable fish.
Bahan-bahan(untuk 1 sandwich (2 slices of bread with filling))
- 1 small can (155g) Sardines in tomato sauce (ikan sardin)
- 4 slices Wholemeal bread (roti gandum)
- 1/2 medium, finely chopped Red onion (bawang merah)
- 1-2, sliced Cili padi (bird's eye chili) - pilihan
- 1 tablespoon Lime juice (jus limau nipis)
- 1/4 teaspoon Black pepper (lada hitam)
- 1 tablespoon, chopped Daun sup (local celery leaves) - pilihan
- 2 leaves Lettuce (daun salad) - pilihan
- 1 teaspoon Olive oil (minyak zaitun)
- to taste Salt (garam)
Arahan
- 1
Drain the sardines and mash them lightly with a fork in a bowl. Reserve some tomato sauce for extra moisture if desired.
3 minutes
Mashing sardines evenly ensures a smooth, spreadable filling.
- 2
Heat olive oil in a non-stick pan over medium heat. Sauté chopped red onion until fragrant and translucent.
3 minutes
Stir frequently to avoid burning the onion and keep flavors sweet.
- 3
Add cili padi and sauté for 1 minute (skip for a milder option).
1 minute
Remove seeds from cili padi to reduce spiciness.
- 4
Add mashed sardines, black pepper, and a pinch of salt. Stir to mix well and cook for 5 minutes until heated through.
5 minutes
Do not overcook to retain the sardine’s natural flavors and omega-3 oils.
Kenapa hidangan ini sihat
This Sandwich Sardin recipe is a healthy choice because it leverages wholemeal bread for fiber, uses heart-healthy olive oil, and sardines for lean protein. The recipe minimizes saturated fat while maximizing nutrients from local vegetables and herbs. Portion control is easy, making it suitable for calorie tracking, weight management, and diabetes-friendly diets.
Sandwich Sardin provides a solid source of protein from sardines, which are rich in omega-3 fatty acids, calcium, and vitamin D. Wholemeal bread adds dietary fiber, supporting heart health and digestion. The addition of onions, cili padi, and local leafy greens boosts vitamin C and antioxidants. Minimal use of oil and inclusion of fresh lime juice keeps the dish light, helping maintain a balanced intake of carbs, healthy fats, and essential minerals.
Petua
- 💡Tip 1: For extra zest, add a sprinkle of freshly chopped coriander leaves before serving.
- 💡Tip 2: Use wholemeal or multigrain bread for added fiber and a nutty flavor.
- 💡Tip 3: Prepare the sardine filling ahead and store in the fridge for quick sandwich assembly.
Penyimpanan & hidangan
Sandwich Sardin can be stored in an airtight container in the refrigerator for up to 24 hours. For best texture, keep the filling and bread separate until ready to serve. Avoid freezing.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
