Seafood Mi Goreng
South Indian • Jain
How to Make Seafood Mi Goreng (Traditional & Healthy Version)
Seafood Mi Goreng is a beloved Malaysian stir-fried noodle dish that truly encapsulates the spirit of Malaysia’s multicultural cuisine. Originating from bustling hawker stalls and mamak eateries, this flavorful dish features a medley of fresh seafood, springy yellow noodles, and crisp vegetables, all tossed in a savory sauce. The use of local ingredients like cili padi (bird’s eye chili), bawang putih (garlic), and limau nipis (lime) brings out authentic Malaysian flavors, making every bite a harmonious blend of sweet, spicy, and umami. Seafood Mi Goreng is a staple lunch option for many Malaysians, appreciated for its quick preparation and satisfying taste. It draws from Malay, Chinese, and Indian culinary influences, which is reflected in its aromatic spices, the use of kicap manis (sweet soy sauce), and the addition of seafood such as sotong (squid) and udang (prawns). This healthy version uses less oil, whole grain noodles, and plenty of vegetables, making it a guilt-free way to enjoy traditional Malaysian flavors while keeping an eye on your nutrition goals.
Ingredients(for 1 medium bowl per serving)
- 150g Whole wheat yellow noodles (mee kuning)
- 100g Prawns (peeled and deveined (udang))
- 80g Squid (cleaned and sliced (sotong))
- 1 Egg (large, lightly beaten)
- 2 cloves Garlic (minced (bawang putih))
- 1 Red chili (sliced (cili merah))
- 1 cup Bean sprouts (taugeh)
- 1 cup Choy sum (roughly chopped (sawi))
- 1 tbsp Kicap manis (sweet soy sauce)
- 1 tbsp Light soy sauce
- 1 tsp Oyster sauce - optional
- 1 Lime (cut into wedges (limau nipis))
- 1 tbsp Vegetable oil (can substitute with canola)
- 2 stalks Spring onion (chopped (daun bawang))
Instructions
- 1
Bring a pot of water to a boil. Blanch the whole wheat yellow noodles for 1 minute, drain, and set aside.
5 minutes
Avoid overcooking noodles to maintain a springy texture.
- 2
Heat vegetable oil in a large wok over medium heat. Add minced garlic and sliced red chili; sauté until fragrant.
2 minutes
Use a wok for even heat distribution and authentic wok hei flavor.
- 3
Add prawns and squid to the wok. Stir-fry until seafood turns opaque, about 2-3 minutes.
3 minutes
Do not overcook seafood to keep it tender.
- 4
Push seafood to one side. Pour in the beaten egg and scramble lightly until just set.
2 minutes
Scrambling egg separately prevents it from sticking to seafood.
Why This Dish is Healthy
By using whole wheat noodles, reduced oil, and plenty of fresh vegetables, this recipe offers a healthier take on a Malaysian classic without sacrificing flavor. Lean seafood is a great source of low-calorie protein, while the medley of vegetables boosts micronutrient content. This balanced approach to Mi Goreng ensures you enjoy authentic taste with fewer calories and more nutrients, making it ideal for calorie tracking and healthy eating.
This Seafood Mi Goreng is high in lean protein from prawns, squid, and eggs, which support muscle repair and satiety. Using whole wheat noodles increases dietary fiber, aiding digestion and promoting fullness. The inclusion of choy sum and bean sprouts provides vitamins A, C, and K, along with essential minerals like potassium and calcium. The dish is low in saturated fat and incorporates heart-healthy oils in minimal amounts.
Pro Tips
- 💡Tip 1: Use day-old noodles for a firmer, less sticky texture.
- 💡Tip 2: Add a few drops of sesame oil at the end for extra aroma.
- 💡Tip 3: Prepare all ingredients in advance for quick and efficient stir-frying.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a wok or microwave, adding a splash of water to loosen noodles if needed.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 410.0 kcal |
