Sotong Tumis Tomyam
Makan Tengah Hari • Malaysia
How to Make Tomyam Squid Stir Fry (Traditional & Healthy Version)
Tomyam Squid Stir Fry, or 'Tumis Sotong Tomyam', is a vibrant dish celebrated in Malaysia for its bold flavors, drawing influence from the Thai communities in the northern regions. This stir fry combines juicy squid with aromatic local ingredients such as serai (lemongrass), daun limau purut (kaffir lime leaves), and cili padi, creating a harmonious balance of spicy, sour, and savory notes. The dish is a favorite among Malaysians for lunch, offering a lighter alternative to heavier curries but still packing a punch in taste and nutrition. Tomyam Squid Stir Fry embodies the multicultural tapestry of Malaysian cuisine, blending Thai flavors with Malay cooking techniques. It's often enjoyed in homes and local eateries, especially in Penang and Kedah, where tomyam influences are prominent. The Malaysian version uses fresh seafood from local markets, pandan leaves for subtle fragrance, and a touch of santan (coconut milk) for creaminess, making it uniquely Malaysian. This recipe is perfect for those seeking a quick, health-conscious lunch that celebrates the nation's rich culinary heritage.
Bahan-bahan(untuk 1 plate (about 200g per serving), suitable for Malaysian lunch portions)
- 250g Squid (Sotong, cleaned and sliced)
- 2 tablespoons Tomyam paste (Malaysian-style, store-bought or homemade)
- 1 stalk Lemongrass (Serai, finely sliced)
- 4 leaves Kaffir lime leaves (Daun limau purut, torn)
- 1 medium Red onion (Bawang merah, sliced)
- 3 Bird’s eye chili (Cili padi, sliced)
- 1 piece Pandan leaf (Daun pandan, knotted) - pilihan
- 1 small Tomato (Diced)
- 2 tablespoons Coconut milk (Santan, lite version) - pilihan
- 1 teaspoon Cooking oil (Canola or sunflower for healthier option)
- 1/2 teaspoon Salt (To taste)
- 1/2 teaspoon Sugar (Optional for balance) - pilihan
Arahan
- 1
Prepare and clean the squid (sotong) thoroughly. Slice into rings and pat dry.
5 minutes
Use fresh squid for optimal texture and flavor.
- 2
Heat oil in a wok over medium heat. Saute sliced red onion, lemongrass (serai), and pandan leaf until fragrant.
3 minutes
Keep the heat moderate to avoid burning the aromatics.
- 3
Add tomyam paste, cili padi, and kaffir lime leaves. Stir fry until paste breaks down and releases aroma.
3 minutes
Use Malaysian tomyam paste for authentic flavor.
- 4
Add diced tomato and continue stirring. Let it soften and meld with the paste.
2 minutes
Tomato adds natural sweetness and balances the spice.
Kenapa hidangan ini sihat
Tomyam Squid Stir Fry is a great choice for healthy Malaysian lunch recipes because it uses fresh seafood and local aromatics, minimizing processed ingredients. The high protein content from squid keeps you satisfied, while the light use of oil and coconut milk ensures lower calorie intake. The dish is packed with vitamins and minerals, supporting immune health and digestion. Its natural flavors mean no need for excessive salt or sugar, making it ideal for weight management and heart health.
Squid is a lean protein source, low in fat and rich in essential minerals like selenium, zinc, and vitamin B12. Aromatic ingredients such as lemongrass and kaffir lime leaves offer antioxidants and aid digestion. Using minimal oil and lite santan reduces saturated fat content, making this stir fry suitable for calorie-conscious eaters. Tomatoes contribute vitamin C and lycopene, while cili padi adds metabolism-boosting capsaicin. Overall, the dish is balanced in protein, vitamins, and minerals, with moderate carbohydrates and healthy fats.
Petua
- 💡Tip 1: Always use fresh squid for the best texture and flavor.
- 💡Tip 2: Don’t overcook squid – stir fry until just opaque to avoid toughness.
- 💡Tip 3: Use lite santan and minimal oil to keep the dish healthy and calorie-friendly.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in a microwave, adding a splash of water if needed to maintain moisture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 230.0 kcal |
