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Sardine Masala Sandwich
Makan Tengah Hari • Malaysia
How to Make Sardine Masala Sandwich (Traditional & Healthy Version)
The Sardine Masala Sandwich is a beloved Malaysian lunch option inspired by the vibrant Indian community in Malaysia. This sandwich is a unique fusion, combining spicy sardine masala with soft sandwich bread, making it both comforting and full of flavor. In Malaysia, sardines are a staple pantry ingredient, and when cooked with aromatic spices such as bawang merah (shallots), halia (ginger), and a hint of limau nipis (lime), they transform into a filling that is both tangy and spicy, perfect for a hearty sandwich. This Sardine Masala Sandwich reflects Malaysia's multicultural food heritage, particularly from the Indian Muslim (Mamak) stalls, where quick, spicy, and affordable dishes are popular. The masala is aromatic, thanks to the use of rempah (spices) and fresh local ingredients like curry leaves and cili padi (bird's eye chili). It's an ideal choice for those looking for a nutritious, protein-packed lunch that can be made in advance and enjoyed on the go. The balance of flavor, texture, and nutrition makes this sandwich a favourite among Malaysians of all ages.
Bahan-bahan(untuk 2 sandwich halves per person)
- 1 small can (120g) Canned sardines in tomato sauce (ikan sardin)
- 4 slices Wholemeal sandwich bread (roti gandum)
- 1 small, finely chopped Red onion (bawang merah)
- 2 cloves, minced Garlic (bawang putih)
- 1 cm, grated Ginger (halia)
- 1, finely sliced Green chili (cili hijau) - pilihan
- 6 leaves Curry leaves (daun kari)
- 1 small, diced Tomato (tomato)
- 1 tbsp Lime juice (air limau nipis)
- 1/4 tsp Black pepper (lada hitam)
- 1 tsp Olive oil (minyak zaitun)
- 1 tbsp, chopped Fresh coriander (daun ketumbar) - pilihan
Arahan
- 1
Heat olive oil in a non-stick pan. Add bawang merah (onion), bawang putih (garlic), and halia (ginger). Sauté until fragrant and onions are translucent.
3 minutes
Use low heat to avoid burning the garlic.
- 2
Add green chili and curry leaves, sauté briefly. Stir in diced tomato and cook until softened.
4 minutes
Mash the tomato with your spatula to release juices.
- 3
Drain sardines slightly and add to the pan. Break up the sardines with a spatula, mixing well with the masala base.
3 minutes
Remove sardine bones for a smoother texture.
- 4
Season with black pepper and a squeeze of lime juice. Cook until the mixture is thick and fragrant. Taste and adjust seasoning if needed.
5 minutes
Add extra lime for a tangier filling.
Kenapa hidangan ini sihat
This sandwich uses wholemeal bread for lower glycemic impact, lean sardines for high-quality protein, and minimal oil to keep calories in check. The recipe avoids heavy mayonnaise or butter, instead relying on aromatic Malaysian spices and fresh ingredients for flavor. With plenty of omega-3s, fiber, and vitamins, it's a satisfying and heart-healthy choice for lunch.
Sardine Masala Sandwich is rich in protein from ikan sardin and provides healthy fats from olive oil. The wholemeal bread adds dietary fiber, aiding digestion and satiety. Sardines are an excellent source of omega-3 fatty acids, calcium, and vitamin D, supporting heart and bone health. The inclusion of fresh herbs, tomatoes, and lime juice adds antioxidants, vitamin C, and minerals, making this sandwich a nutritious option for a balanced meal.
Petua
- 💡Tip 1: Toast the bread before assembling to prevent sogginess.
- 💡Tip 2: Remove sardine bones for a smoother, kid-friendly filling.
- 💡Tip 3: Add chopped daun bawang (spring onions) for extra crunch and flavor.
Penyimpanan & hidangan
Store assembled sandwiches in an airtight container in the refrigerator for up to 24 hours. For best texture, keep sardine masala and bread separate and assemble just before eating.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 340.0 kcal |
