Spicy Squid Stir-Fry
Makan Tengah Hari • Malaysia
How to Make Spicy Squid Stir-Fry (Traditional & Healthy Version)
Spicy Squid Stir-Fry, known locally as 'Sotong Goreng Pedas', is a vibrant Malaysian lunch recipe celebrated for its bold flavors and multicultural roots. This dish is a staple in many Malaysian households, often appearing at lunch tables from bustling cities to coastal kampungs. Its foundation lies in the harmony of spicy sambal, tender squid, and aromatic local herbs like lemongrass and pandan leaves. The recipe reflects Malaysia's rich culinary tapestry, blending Malay, Chinese, and Indian influences with local produce and spices. The dish delivers a fiery kick balanced by the natural sweetness of squid and the freshness of vegetables, making it both satisfying and nutritious. Spicy Squid Stir-Fry is a great choice for those seeking an authentic Malaysian experience without excessive calories. It is often enjoyed with steamed rice, but can also be served with brown rice or cauliflower rice for a healthier twist. Whether you’re new to Malaysian cuisine or a seasoned fan, this recipe brings together taste, tradition, and wellness in every bite.
Bahan-bahan(untuk 1 medium plate per person)
- 250g Fresh squid (sotong) (Cleaned and sliced)
- 2 Red chili (cili merah) (Sliced thinly)
- 2 Bird’s eye chili (cili padi) (Finely chopped)
- 1 medium Onion (bawang besar) (Sliced)
- 2 cloves Garlic (bawang putih) (Minced)
- 1 stalk Lemongrass (serai) (Bruised and chopped)
- 1 leaf Pandan leaf (daun pandan) (Tied into a knot) - pilihan
- 1 tbsp Low sodium soy sauce
- 1 tbsp Lime juice (jus limau) (Freshly squeezed)
- 1 tbsp Cooking oil (Preferably canola or sunflower)
- 1/2 tsp Salt
- 1/4 tsp Black pepper
- 1 stalk Spring onion (daun bawang) (Chopped for garnish) - pilihan
Arahan
- 1
Clean and slice the squid into rings. Pat dry to remove excess moisture.
5 minutes
Dry squid ensures better stir-frying and prevents excess water in the dish.
- 2
Prepare aromatics: Slice onion, mince garlic, chop lemongrass, and tie pandan leaf.
5 minutes
Using fresh aromatics boosts flavor and authenticity.
- 3
Heat oil in a wok over medium heat. Add onions, garlic, lemongrass, and pandan leaf. Stir-fry until fragrant.
3 minutes
Do not burn the aromatics; stir constantly for even cooking.
- 4
Add red chili and bird’s eye chili. Stir-fry for 2 minutes to release their flavors.
2 minutes
Adjust chili quantity for your preferred spice level.
Kenapa hidangan ini sihat
Spicy Squid Stir-Fry is a healthy lunch choice because it is naturally low in calories and saturated fat, yet high in protein and micronutrients. The use of fresh, local ingredients like squid, lemongrass, and chilies increases the nutritional value without adding unnecessary calories. With minimal oil and sodium, this dish fits well into a balanced diet and supports weight management.
Squid is a great source of lean protein, essential for muscle repair and growth, while being low in calories and fat. This recipe features nutrient-packed aromatics like lemongrass and garlic, which aid digestion and boost immunity. Chilies provide vitamin C and antioxidants, and lime juice contributes vitamin C and minerals. Using minimal oil and soy sauce keeps sodium and fat content in check, making this dish suitable for calorie-conscious eaters.
Petua
- 💡Tip 1: Use fresh squid for best flavor and tender texture.
- 💡Tip 2: Adjust chili levels to suit your spice tolerance.
- 💡Tip 3: Stir-fry over high heat to prevent squid from becoming rubbery.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat quickly in a wok to avoid overcooking the squid.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
