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Sotong Kunyit Salad
Makan Tengah Hari • Malaysia
How to Make Sotong Kunyit Salad (Traditional & Healthy Version)
Sotong Kunyit Salad is a vibrant and refreshing Malaysian dish that brings together the zesty flavors of turmeric-marinated squid ('sotong') and crisp, garden-fresh vegetables. This dish is inspired by Malaysia’s multicultural cuisine, where Malay, Chinese, and Indian influences merge seamlessly. Featuring local ingredients like kunyit (turmeric), serai (lemongrass), and fresh ulam (herbs), this salad is both satisfying and light, making it a favorite across the country, especially in coastal regions. The use of turmeric gives the squid a golden hue, imparting earthy flavors while boosting the dish’s nutritional value. This healthy version of Sotong Kunyit Salad is perfect for those seeking a protein-rich, low-fat meal that doesn’t compromise on taste. The combination of tender squid, tangy lime juice, crunchy cucumber, and aromatic herbs like daun ketumbar (coriander) creates a harmonious medley of textures and flavors. It’s ideal for lunch, especially during warm Malaysian afternoons, and is often enjoyed as a wholesome, guilt-free option. With a quick cooking time and easy preparation, this salad is suitable for busy individuals who value nutritious, home-cooked meals.
Bahan-bahan(untuk 1 medium salad bowl per person)
- 200g Fresh squid (sotong), cleaned and sliced (sotong)
- 1 tsp Turmeric powder (kunyit)
- 1 Lemongrass stalk (serai, bruised)
- 1 small Red onion (thinly sliced)
- 1 small Cucumber (halved and sliced)
- 6 Cherry tomatoes (halved)
- 2 tbsp Coriander leaves (daun ketumbar, chopped)
- 2 tbsp Lime juice (freshly squeezed)
- 1 Bird’s eye chili (cili padi, sliced (adjust to taste)) - pilihan
- 1 tsp Olive oil
- 1/4 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
Arahan
- 1
Marinate the sliced sotong with turmeric powder, salt, and black pepper. Let it sit for 10 minutes to absorb the flavors.
10 minutes
Use fresh kunyit for a more aromatic marinade.
- 2
Heat olive oil in a non-stick pan over medium heat. Add bruised lemongrass and sauté until fragrant.
2 minutes
Don't burn the serai; just enough to release its aroma.
- 3
Add marinated sotong to the pan and stir-fry for 2-3 minutes until squid turns opaque and is just cooked. Remove from heat and discard lemongrass.
3 minutes
Avoid overcooking sotong to keep it tender.
- 4
In a large salad bowl, combine cucumber, cherry tomatoes, red onion, coriander leaves, and bird’s eye chili (if using).
2 minutes
Slice vegetables thinly for even flavor distribution.
Kenapa hidangan ini sihat
This dish is healthy because it emphasizes lean protein from sotong, uses heart-healthy olive oil, and features a variety of fresh vegetables and herbs. It’s low in saturated fat, free from refined sugars, and packed with fiber and micronutrients. The zesty lime dressing adds flavor without unnecessary calories, making Sotong Kunyit Salad a nourishing choice for those tracking their intake.
Sotong Kunyit Salad is low in calories and fat, making it an excellent option for weight management. Squid is a lean source of protein, supporting muscle repair and satiety. Turmeric provides anti-inflammatory benefits due to its curcumin content, while vegetables like cucumber and tomatoes add fiber, vitamins A and C, and antioxidants. Using minimal oil keeps the dish heart-friendly, and fresh herbs contribute phytonutrients that support overall wellness.
Petua
- 💡Tip 1: Use freshly squeezed lime juice for the brightest flavor.
- 💡Tip 2: Do not overcook sotong or it will become rubbery.
- 💡Tip 3: For extra aroma, add finely sliced daun limau purut (kaffir lime leaves).
Penyimpanan & hidangan
Best enjoyed fresh. If necessary, store leftover salad in an airtight container in the refrigerator for up to 1 day. Keep dressing and salad separate for optimal texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
