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Seafood Mee Goreng
Makan Tengah Hari • Malaysia
How to Make Seafood Mee Goreng (Traditional & Healthy Version)
Seafood Mee Goreng is a beloved Malaysian noodle dish that beautifully reflects the country's multicultural heritage, blending Malay, Chinese, and Indian culinary influences into a single flavorful plate. Traditionally served at hawker stalls and home kitchens alike, this stir-fried noodle recipe is a staple for lunch breaks and festive gatherings. The dish features yellow noodles ('mee'), a variety of fresh seafood, and crisp vegetables, all tossed in a savory, slightly spicy sauce. The unique aroma comes from local ingredients like garlic, cili padi, and soy sauce, creating a harmonious balance of umami, sweetness, and heat. Choosing a health-conscious version of Seafood Mee Goreng means using less oil, leaner seafood, and plenty of vegetables without sacrificing authentic taste. Fresh calamari, prawns, and tofu provide protein, while bean sprouts and choy sum add crunch and nutrients. This dish is highly customizable, making it easy to adapt to dietary needs while enjoying true Malaysian flavors. Perfect for those tracking their calories but craving comfort food, Seafood Mee Goreng is a delicious way to celebrate Malaysia’s rich food culture.
Bahan-bahan(untuk 1 generous Malaysian hawker-style bowl)
- 200g Yellow egg noodles (mee) (fresh or blanched)
- 100g Prawns (peeled and deveined)
- 50g Calamari (sotong) (sliced into rings)
- 50g Firm tofu (cubed) - pilihan
- 1 cup Choy sum (cut into 5cm lengths)
- 1 cup Bean sprouts (taugeh) (rinsed)
- 2 cloves Garlic (minced)
- 1 Red chili (cili merah) (sliced)
- 2 tbsp Light soy sauce (kicap masin)
- 1 tbsp Oyster sauce (or vegetarian oyster sauce)
- 1 tbsp Tomato ketchup
- 1 Fresh lime (cut into wedges) - pilihan
- 1 tbsp Cooking oil (preferably canola or sunflower)
Arahan
- 1
Prepare all ingredients: slice seafood, cube tofu, cut choy sum, rinse bean sprouts, and mince garlic and chili.
5 minutes
Prep all ingredients before heating the wok for efficiency.
- 2
Heat oil in a large wok over medium-high heat. Add garlic and chili, stir-frying until fragrant.
2 minutes
Ensure the wok is hot for the best stir-fry aroma.
- 3
Add prawns and calamari. Stir-fry until just opaque and remove from wok to prevent overcooking.
3 minutes
Seafood cooks quickly; remove as soon as it turns opaque.
- 4
In the same wok, add tofu cubes (if using) and briefly fry until golden.
2 minutes
Toss gently to avoid breaking tofu.
Kenapa hidangan ini sihat
This healthy Seafood Mee Goreng recipe uses minimal oil, lean seafood, and a generous amount of vegetables, making it a lower-calorie and more nutritious option than traditional fried noodles. Protein from seafood and tofu keeps you full, while fiber-rich veggies aid digestion. The inclusion of local produce and clean cooking methods ensures you can enjoy authentic Malaysian flavors without compromising your wellness goals.
Seafood Mee Goreng is packed with lean protein from prawns and calamari, supporting muscle health and repair. The tofu adds plant-based protein and minerals such as calcium and iron. Fresh vegetables like choy sum and bean sprouts are high in fiber, vitamins A and C, and antioxidants, promoting digestive and immune health. Using less oil and whole, fresh ingredients keeps the dish lower in saturated fat and calories compared to typical hawker-style versions.
Petua
- 💡Prep all ingredients before you start cooking for a quick stir-fry.
- 💡Use a wok for authentic smoky flavor and even heat distribution.
- 💡Do not overcook seafood; add it at the end to keep it tender.
Penyimpanan & hidangan
Keeps in the refrigerator up to 2 days in an airtight container. Reheat quickly in a hot wok or microwave to preserve texture. Best enjoyed fresh.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 480.0 kcal |
