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Kailan Ikan Masin
Makan Tengah Hari • Malaysia
How to Make Sayur Kailan Ikan Masin (Traditional & Healthy Version)
Sayur Kailan Ikan Masin is a classic Malaysian vegetable stir-fry that brings together the robust flavors of kailan (Chinese kale) and ikan masin (salted fish). This dish is a staple in many Malaysian households, loved for its simplicity, balanced nutrition, and the umami punch from salted fish. The interplay between the crisp kailan, aromatic garlic, and savory salted fish creates a dish that is both comforting and highly satisfying. Rooted in Malaysia’s multicultural food heritage, Sayur Kailan Ikan Masin is especially popular among the Chinese-Malaysian community but is enjoyed by all Malaysians. It’s a versatile lunch option found in hawker stalls and home kitchens alike, symbolizing the harmonious blend of local ingredients and culinary traditions. Fresh kailan paired with a hint of ikan masin offers a taste of Malaysia’s diverse regional produce, making this dish a must-try for anyone seeking authentic and healthy Malaysian cuisine. Perfect for lunch, Sayur Kailan Ikan Masin is not only packed with nutrients but also quick to prepare, ideal for busy individuals who want a wholesome meal without sacrificing flavor. Its delightful taste and cultural significance make it a favorite for all ages.
Bahan-bahan(untuk 1 medium plate per serving)
- 250g Kailan (Chinese kale) (cut into 2-inch pieces)
- 30g Ikan masin (salted fish) (rinsed and diced)
- 3 cloves Garlic (thinly sliced)
- 1 Red chili (sliced) - pilihan
- 1 tbsp Light soy sauce (low sodium preferred)
- 1 tbsp Oyster sauce (optional for extra umami) - pilihan
- 1 tbsp Cooking oil (preferably canola or sunflower oil)
- 3 tbsp Water (for stir-frying)
- 1-inch piece Ginger (julienned) - pilihan
- 1/4 tsp White pepper (to taste) - pilihan
Arahan
- 1
Prepare all ingredients: wash and cut kailan, dice the ikan masin, slice garlic, chili, and ginger.
5 minutes
Soak ikan masin in water for 10 minutes to reduce saltiness if desired.
- 2
Heat oil in a wok over medium heat. Add ikan masin and fry until golden and fragrant.
4 minutes
Fry ikan masin until crispy for maximum aroma.
- 3
Add garlic, ginger, and chili. Stir-fry until aromatic but not burnt.
2 minutes
Keep the heat moderate to prevent burning the aromatics.
- 4
Add kailan stems first, stir-fry for 2 minutes, then add the leaves. Continue stirring.
4 minutes
Adding stems before leaves ensures even cooking.
Kenapa hidangan ini sihat
This recipe is a healthy choice because it centers around nutrient-dense vegetables and uses lean protein in small amounts. The light stir-fry method with minimal oil preserves the natural vitamins and minerals in the kailan while keeping the calorie count low. It’s free from added sugars and can be adjusted for sodium content, making it suitable for weight loss, diabetes management, and general wellness.
Sayur Kailan Ikan Masin is rich in vitamins A, C, and K thanks to the kailan, which also provides dietary fiber, calcium, and antioxidants. Using ikan masin in moderation adds protein and umami without significantly increasing calories. Minimal oil and the use of low sodium sauces help keep saturated fat and sodium levels in check. This dish is an excellent source of micronutrients important for immunity, bone health, and digestion.
Petua
- 💡Tip 1: Use fresh kailan for the best taste and texture.
- 💡Tip 2: Adjust the amount of ikan masin based on your salt preference.
- 💡Tip 3: Add a few drops of sesame oil at the end for extra aroma.
Penyimpanan & hidangan
Store cooled leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a wok or microwave, adding a splash of water to prevent drying out.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
