Sotong Kunyit Goreng
Makan Tengah Hari • Malaysia
How to Make Sotong Kunyit Goreng (Traditional & Healthy Version)
Sotong Kunyit Goreng is a beloved Malaysian lunch dish that showcases the vibrant flavors of turmeric, fresh squid (sotong), and aromatic spices. Originating from the heart of Malaysia's multicultural cuisine, this recipe is a staple in many homes and restaurants, especially in coastal regions where seafood is abundant. Its name comes from the Malay words 'sotong' (squid) and 'kunyit' (turmeric), reflecting the key ingredients that lend both color and flavor to the dish. This stir-fried turmeric squid is quick to prepare and bursts with fragrant notes of serai (lemongrass), bawang putih (garlic), and cili merah (red chili), making it a perfect lunch option. Sotong Kunyit Goreng is often enjoyed with steamed rice, forming a wholesome meal that is both satisfying and nutritious. The recipe is flexible, allowing for vegetarian adaptations using plant-based squid alternatives. As a health-conscious meal, this version reduces oil and uses minimal salt, highlighting natural flavors and local ingredients like pandan leaves for aroma. In Malaysia, sharing Sotong Kunyit Goreng is a reflection of the country’s diverse culinary heritage, blending Malay, Chinese, and Indian influences in a single, flavorful dish.
Bahan-bahan(untuk 1 plate with 150g sotong and vegetables)
- 300g Fresh sotong (squid) or plant-based squid alternative (sotong)
- 1 tablespoon Turmeric powder (kunyit)
- 1 stalk Lemongrass (serai, sliced)
- 1 medium Red onion (bawang merah, sliced)
- 3 cloves Garlic (bawang putih, minced)
- 1 Red chili (cili merah, sliced)
- 1 small Carrot (julienned)
- 50g Long beans (cut into 3cm pieces)
- 1 tablespoon Cooking oil (can use minyak jagung (corn oil) or minyak kelapa (coconut oil))
- 1 Pandan leaf (daun pandan, tied into a knot) - pilihan
- 1/4 teaspoon Salt (to taste)
- 1/4 teaspoon Black pepper (to taste)
Arahan
- 1
Clean sotong thoroughly. Slice into rings. If using plant-based squid, prepare as per package instructions.
5 minutes
Rinse sotong with lime juice to remove fishy odor.
- 2
Marinate sotong with turmeric powder, salt, and black pepper. Let sit for 10 minutes.
10 minutes
Marinating ensures sotong absorbs kunyit flavor.
- 3
Heat cooking oil in a wok over medium heat. Sauté garlic, onion, lemongrass, and pandan leaf until fragrant.
3 minutes
Use daun pandan for a subtle aroma.
- 4
Add carrot, long beans, and red chili. Stir-fry for 2 minutes until vegetables are slightly softened.
2 minutes
Keep vegetables crisp for better texture.
Kenapa hidangan ini sihat
This dish is a healthy choice because it combines high-protein squid, beneficial turmeric, and nutrient-dense vegetables without excessive calories. The use of fresh local ingredients and minimal oil reduces overall fat content, making it suitable for calorie tracking and weight management. It’s also adaptable for vegetarians and can be further adjusted for dietary needs.
Sotong Kunyit Goreng is packed with lean protein from sotong and fiber-rich vegetables like carrot and long beans. Turmeric is renowned for its anti-inflammatory properties, while lemongrass and pandan add antioxidants. Using minimal oil and salt makes this dish heart-friendly. It’s also low in saturated fat and offers a good balance of macros for lunch. The inclusion of garlic and onion provides vitamins B and C, supporting immune health.
Petua
- 💡Tip 1: Use fresh sotong for best texture and flavor.
- 💡Tip 2: Add a splash of lime juice before serving to brighten the dish.
- 💡Tip 3: Slice lemongrass finely to avoid tough bites.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking sotong.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
