Seafood Stew
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How to Make Malaysian Seafood Stew (Traditional & Healthy Version)
Malaysian Seafood Stew is a vibrant and aromatic dish that celebrates the rich multicultural heritage of Malaysia. Infused with local herbs like serai (lemongrass), daun limau purut (kaffir lime leaves), and fresh seafood, this stew is a staple in coastal communities across the country. It brings together Malay, Chinese, and Nyonya influences, making it a true reflection of Malaysia's culinary diversity. The stew is simmered in a light santan (coconut milk) broth, which adds creaminess without being overly rich. A blend of local spices and fresh ingredients creates layers of flavor—spicy, tangy, and slightly sweet. Traditionally enjoyed for lunch, Malaysian Seafood Stew is hearty yet healthy, ideal for those seeking a nourishing meal that doesn't compromise on taste. The use of fresh, local produce makes it both sustainable and authentically Malaysian, perfect for anyone looking to experience genuine Malaysian cuisine.
Ingredients(for 1 large bowl (about 400ml per serving))
- 300g Mixed seafood (prawns, squid, fish fillet) (Use fresh local catch)
- 200ml Santan (light coconut milk) (Can use low-fat santan)
- 2 stalks Serai (lemongrass) (Bruised for flavor)
- 4 leaves Daun limau purut (kaffir lime leaves)
- 2 medium Tomatoes (Cut into wedges)
- 1 small Carrot (Sliced thinly)
- 1 Red chili (Sliced, adjust to taste) - optional
- 2 cloves Garlic (Minced)
- 1 inch Ginger (Sliced thinly)
- 1 Pandan leaf (Knotted) - optional
- 1 tbsp Fish sauce or light soy sauce (For seasoning)
- 1 tbsp Lime juice (For freshness)
- to taste Salt and pepper
Instructions
- 1
Prepare all seafood by cleaning and cutting into bite-sized pieces. Set aside.
5 minutes
Use the freshest seafood available for best flavor.
- 2
Heat a large pot over medium heat. Add a splash of water and sauté garlic, ginger, and serai until fragrant.
3 minutes
Avoid burning the aromatics to preserve their delicate flavors.
- 3
Add tomatoes, carrot, and pandan leaf. Stir for a minute until tomatoes soften.
2 minutes
Slightly caramelizing the tomatoes enhances sweetness.
- 4
Pour in the santan and 300ml water. Bring to a gentle simmer, stirring to mix.
3 minutes
Do not boil santan vigorously to prevent splitting.
Why This Dish is Healthy
This dish is a healthy choice because it features lean seafood, fresh vegetables, and uses light santan for creaminess without excessive saturated fat. The recipe avoids deep-frying and uses natural herbs for flavor, making it lower in calories and sodium compared to richer curries. It's suitable for calorie-conscious eaters seeking authentic Malaysian flavors without compromising nutrition.
Malaysian Seafood Stew is rich in high-quality protein from seafood, which supports muscle repair and satiety. The use of santan (coconut milk) in moderation provides healthy fats, while vegetables add fiber, vitamins A and C, and minerals like potassium and magnesium. Lemongrass and kaffir lime leaves contribute antioxidants and aid digestion. With minimal oil and natural ingredients, this stew offers a balanced meal that supports heart health and immune function.
Pro Tips
- 💡Tip 1: Always use fresh seafood for the best flavor and texture.
- 💡Tip 2: Adjust the amount of santan to keep the broth light and healthy.
- 💡Tip 3: Add the seafood last to prevent overcooking and maintain juiciness.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove to preserve seafood texture. Avoid freezing as seafood can become rubbery.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 280.0 kcal |
