Steamed Seafood with Vegetables
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How to Make Steamed Seafood with Vegetables (Traditional & Healthy Version)
Steamed Seafood with Vegetables, known locally as 'Makanan Laut Kukus dengan Sayur-Sayuran', is a vibrant and wholesome dish cherished across Malaysia’s multicultural tables. Steaming is a favored Malaysian cooking method that preserves the fresh flavors and nutritional content of seafood ('makanan laut') and local vegetables. This dish often features popular Malaysian ingredients such as lemongrass (serai), ginger (halia), and fresh herbs, making it aromatic and delightfully light. In Malaysia, seafood is abundant and is a staple in many coastal regions, especially where fishing communities thrive. The use of steaming aligns with health-conscious eating trends as it requires minimal oil and allows the natural sweetness of the seafood and vegetables to shine. The dish is typically seasoned with simple yet bold flavors, sometimes incorporating a hint of heat from cili padi (bird’s eye chili), and the citrusy zip of limau nipis (local lime). Whether enjoyed as a family meal or as part of a festive spread, Steamed Seafood with Vegetables is a testament to Malaysia’s rich food heritage and its love for fresh, healthy cooking.
Ingredients(for 1 large serving bowl per person)
- 150g Prawns (peeled and deveined, udang)
- 100g Squid (cleaned and sliced, sotong)
- 1 cup Broccoli florets (bunga kubis hijau)
- 1 medium Carrots (sliced thinly, lobak merah)
- 1/2 Red bell pepper (capsicum merah, sliced)
- 1/2 cup Snow peas (kacang pis salji, trimmed)
- 1 stalk Lemongrass (serai, bruised)
- 2 cm Ginger (halia, thinly sliced)
- 2 cloves Garlic (bawang putih, minced)
- 1 tbsp Light soy sauce (kicap cair)
- 1 tbsp Lime juice (limau nipis)
- 1 Bird’s eye chili (cili padi, sliced (optional for heat)) - optional
- 1 Pandan leaf (daun pandan, knotted (optional for aroma)) - optional
- 1 tbsp Fresh coriander (daun ketumbar, chopped for garnish) - optional
Instructions
- 1
Prepare all ingredients by cleaning and cutting seafood and vegetables as indicated. Bruise the lemongrass and knot the pandan leaf for extra aroma.
5 minutes
Cut vegetables in similar sizes for even cooking.
- 2
Arrange the prawns and squid evenly on a heatproof plate. Scatter broccoli, carrots, red bell pepper, and snow peas around the seafood.
3 minutes
Use a shallow dish to allow steam to circulate well.
- 3
Sprinkle the ginger, garlic, and lemongrass over the seafood and vegetables. Add the pandan leaf if using.
2 minutes
Spread aromatics evenly for balanced flavor infusion.
- 4
Drizzle light soy sauce and lime juice over the mixture. Add sliced bird’s eye chili if you like it spicy.
2 minutes
Mix gently to coat ingredients without breaking delicate seafood.
Why This Dish is Healthy
Steaming preserves nutrients better than frying or boiling, making this Malaysian seafood dish a great choice for health-conscious eaters. The combination of seafood and a variety of colorful vegetables ensures a balanced intake of protein, fiber, and antioxidants. With no heavy sauces or added sugars, it's ideal for weight management and general wellness.
This Steamed Seafood with Vegetables is high in lean protein from prawns and squid, rich in vitamins A and C from broccoli, carrots, and bell peppers, and provides dietary fiber for gut health. The dish is low in saturated fat and calories as it uses minimal oil and relies on steaming. It contains minerals like potassium, magnesium, and iron, which are essential for overall health.
Pro Tips
- 💡Tip 1: Always use the freshest seafood available for best flavor and texture.
- 💡Tip 2: Prep all ingredients before starting, as steaming is a quick process.
- 💡Tip 3: Add a few drops of sesame oil before serving for extra aroma (optional).
Storage & Serving
Best enjoyed fresh. Leftovers can be stored in an airtight container in the refrigerator for up to one day. Reheat gently by steaming to avoid overcooking seafood.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
