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Makanan Laut Goreng Kunyit
Makan Tengah Hari • Malaysia
How to Make Turmeric Fried Seafood (Traditional & Healthy Version)
Turmeric Fried Seafood, known locally as 'Lauk Laut Goreng Kunyit', is a vibrant dish celebrated in Malaysian cuisine for its bold flavors and eye-catching golden hue. This dish is a staple in many Malaysian households, especially among the multicultural communities that blend Malay, Chinese, and Indian culinary influences. The use of kunyit (turmeric) not only imparts a distinctive color but also enriches the dish with earthy, aromatic notes. Typically served as a lunch item, Turmeric Fried Seafood features a medley of fresh seafood—prawns, squid, and fish—marinated with aromatic spices and stir-fried alongside local vegetables like kacang panjang (long beans) and capsicum. Lemongrass and daun limau purut (kaffir lime leaves) elevate the fragrance, while a touch of cili merah (red chili) adds gentle heat. This healthy Malaysian recipe is perfect for calorie-conscious eaters, using minimal oil and plenty of fresh, nutrient-rich ingredients. Turmeric Fried Seafood is a great choice for those seeking authentic flavors without compromising on health. The combination of local seafood and vegetables ensures high protein and fiber, making it a balanced meal. With its roots firmly planted in Malaysian tradition, this dish is often enjoyed during festive gatherings, family lunches, and as a quick yet wholesome meal. The delightful interplay of spices and textures reflects the diversity and culinary heritage of Malaysia, making it a must-try for anyone passionate about Malaysian food.
Bahan-bahan(untuk 1 plate (approx. 250g) per person)
- 150g Fresh prawns (Udang; peeled and deveined)
- 100g Squid (Sotong; cleaned and sliced)
- 100g Fish fillet (Ikan; firm white fish like tenggiri) - pilihan
- 2 tsp Turmeric powder (Kunyit serbuk)
- 3 cloves Garlic (Bawang putih; minced)
- 1 medium Red onion (Bawang merah; sliced)
- 1 stalk Lemongrass (Serai; bruised)
- 50g Long beans (Kacang panjang; cut into 3cm pieces)
- 1 Red chili (Cili merah; sliced)
- 2 leaves Kaffir lime leaves (Daun limau purut; torn)
- 1 tbsp Cooking oil (Minyak masak; preferably canola or sunflower)
- 1/2 tsp Salt (Garam)
- 1/4 tsp Black pepper (Lada hitam)
Arahan
- 1
Rinse and prepare seafood. Pat dry prawns, squid, and fish fillet to remove excess moisture.
5 minutes
Dry seafood ensures a crispier texture when fried.
- 2
Marinate seafood with turmeric powder, salt, and black pepper. Set aside for 10 minutes.
10 minutes
Marinating allows turmeric and spices to fully infuse flavors.
- 3
Heat cooking oil in a non-stick pan. Add garlic, red onion, and lemongrass. Sauté until fragrant.
3 minutes
Use low-medium heat to prevent garlic from burning.
- 4
Add marinated seafood to the pan. Stir-fry for 5-6 minutes until seafood is cooked and lightly golden.
6 minutes
Do not overcrowd the pan; cook in batches if needed.
Kenapa hidangan ini sihat
This dish is a healthy choice because it combines high-protein seafood with antioxidant-rich spices and fiber-loaded vegetables. The use of turmeric adds anti-inflammatory benefits, while minimal oil reduces excess calories and saturated fat. The inclusion of fresh, local ingredients ensures maximum nutritional value, making it ideal for those wanting to maintain a balanced diet without sacrificing authentic Malaysian flavors.
Turmeric Fried Seafood is rich in lean protein from prawns, squid, and fish, supporting muscle repair and growth. Turmeric offers anti-inflammatory properties due to curcumin. Long beans and red chili provide dietary fiber, vitamin C, and antioxidants, enhancing digestion and immunity. Kaffir lime leaves and lemongrass contribute vitamins and essential minerals. Minimal oil keeps the dish low in saturated fat, making it suitable for calorie tracking. This meal is gluten-free and packs a balanced macronutrient profile.
Petua
- 💡Tip 1: Use the freshest seafood possible for optimal taste and texture.
- 💡Tip 2: Adjust chili to your preferred heat level; Malaysian families often vary this.
- 💡Tip 3: Bruise lemongrass before cooking to release more aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan to preserve texture and flavor.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 200.0 kcal |
