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Seafood Nasi Goreng
Makan Tengah Hari • Malaysia
How to Make Seafood Nasi Goreng (Traditional & Healthy Version)
Seafood Nasi Goreng is a beloved Malaysian fried rice dish that beautifully reflects the multicultural tapestry of Malaysia. Combining the vibrant flavors of fresh local seafood, aromatic spices, and locally grown herbs, this dish is a staple in many Malaysian households. The heartiness of nasi goreng makes it a perfect lunch option, especially when paired with seafood such as prawns and squid, which are abundant in Malaysian coastal areas. The use of Malay terms like 'santan' for coconut milk and 'belacan' for shrimp paste introduces authentic Malaysian flavors, while the aromatic addition of lemongrass and pandan leaves brings a unique Southeast Asian fragrance. In Malaysia, Nasi Goreng is more than just a meal; it is a symbol of communal dining and multicultural harmony, often enjoyed at hawker stalls and home kitchens alike. The dish is typically served with a side of fresh cucumber and sambal, offering a balanced blend of spicy, savory, and umami flavors. Seafood Nasi Goreng is not only delicious but also versatile, allowing for healthy adaptations without compromising on taste. Its vibrant colors and enticing aroma make it a favorite for locals and tourists seeking an authentic Malaysian culinary experience.
Bahan-bahan(untuk 1 medium plate per person)
- 2 cups Cooked brown rice (Nasi goreng uses leftover rice for best texture)
- 100g Prawns, peeled and deveined (Udang)
- 80g Squid, cleaned and sliced (Sotong)
- 1 Egg (Optional for protein boost) - pilihan
- 2 small Shallots (Bawang merah)
- 3 cloves Garlic (Bawang putih)
- 1/2 teaspoon Belacan (shrimp paste) (Adds umami)
- 1 tablespoon Chili paste (Cili boh)
- 1 stalk, finely sliced Lemongrass (Serai)
- 1 leaf, knotted Pandan leaf (Daun pandan) - pilihan
- 1 tablespoon Light soy sauce (Kicap cair)
- 1/2 teaspoon Salt
- 1/4 teaspoon Black pepper
- 1 tablespoon Cooking oil (Use canola or sunflower for less saturated fat)
- 6-8 slices Cucumber slices (For garnish) - pilihan
- 2 sprigs, chopped Spring onion (Daun bawang) - pilihan
Arahan
- 1
Prepare all ingredients: slice shallots, garlic, lemongrass, and spring onion. Clean and slice prawns and squid. Knot the pandan leaf.
5 minutes
Prepping ahead saves cooking time.
- 2
Heat oil in a wok over medium heat. Add shallots, garlic, lemongrass, and belacan. Sauté until fragrant.
3 minutes
Sauté until belacan aroma is released for authentic flavor.
- 3
Add chili paste and pandan leaf. Stir-fry until chili oil separates and mixture turns aromatic.
2 minutes
Do not burn the chili paste; stir constantly.
- 4
Add prawns and squid. Stir-fry until seafood is just cooked. Push ingredients to the side, crack in the egg (if using), scramble, then mix together.
5 minutes
Avoid overcooking seafood to keep it tender.
Kenapa hidangan ini sihat
This healthy version of Seafood Nasi Goreng utilizes brown rice for its fiber and lower glycemic index, making it suitable for weight management and diabetic diets. Lean seafood offers high-quality protein without excessive calories. By minimizing oil and incorporating fresh vegetables, this recipe stays lower in fat and increases nutrient density. It is adaptable for various dietary needs, making it a wholesome choice for lunch.
Seafood Nasi Goreng is rich in lean protein from prawns and squid, offering essential amino acids for muscle maintenance. Brown rice provides complex carbohydrates for sustained energy and is higher in fiber compared to white rice. The inclusion of fresh herbs and spices like lemongrass and pandan enhances antioxidants and vitamins. Shallots and garlic contribute to heart health, while the minimal use of oil keeps saturated fat low. This dish contains vitamins A, C, and E, as well as minerals like iron and potassium from seafood and vegetables.
Petua
- 💡Tip 1: Use day-old rice for the best texture and to prevent sogginess.
- 💡Tip 2: Prepare all ingredients before cooking for smooth workflow.
- 💡Tip 3: Adjust chili paste according to your preferred spice level.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a wok or microwave before serving. Avoid freezing to maintain seafood texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 500.0 kcal |
