Oseng Sayur Tenggiri: A Flavorful Stir-Fry with Mackerel and Vegetables
Oseng Sayur Tenggiri is a delightful Indonesian stir-fry dish that brings together tender mackerel fish, vibrant vegetables, and aromatic spices. This recipe highlights the natural flavors of fresh ingredients while creating a comforting and satisfying meal that is perfect for family gatherings or a quick weeknight dinner. Below, you’ll find the detailed ingredients, step-by-step instructions, and nutritional information to help you create this mouthwatering dish in your own kitchen.
Ingredients
| Ingredient | Quantity |
|---|---|
| Mackerel fish (partially fried) | 1 piece |
| Green beans (buncis) | To taste |
| Bottle gourd (oyong) | 1 piece |
| Tofu (egg tofu) | 1 pack |
| Shallots | 3 cloves, finely chopped |
| Garlic | 2 cloves, finely chopped |
| Red chili peppers | To taste, thinly sliced |
| Bird’s eye chili (cabe rawit) | To taste, thinly sliced |
| Shrimp paste (terasi) | 1 piece |
| Salt | To taste |
| Pepper | To taste |
| Seasoning (optional) | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 20 g |
| Carbohydrates | 15 g |
| Fat | 15 g |
| Fiber | 3 g |
| Sodium | 500 mg |
Instructions
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Preparation of Ingredients
Begin by washing the green beans and bottle gourd thoroughly to ensure they are clean. Then, slice the bottle gourd and green beans into bite-sized pieces. -
-
Fish Preparation
Take the partially fried mackerel and break it into smaller pieces. You can choose to either shred it or leave it in larger chunks, depending on your preference. -
Sautéing Aromatics
In a pan, heat a generous amount of cooking oil over medium heat. Once the oil is hot, add the finely chopped shallots and garlic, followed by the sliced red chili peppers and bird’s eye chili. Sauté these ingredients until they are fragrant and the shallots become translucent, which should take about 2-3 minutes. -
Incorporating the Fish and Tofu
Add the mackerel pieces and the tofu to the pan. Season with salt and mix gently to combine. Allow the mixture to cook until it becomes slightly dry and the flavors meld together, which should take another 5 minutes. -
Adding Vegetables
Now, introduce the green beans and bottle gourd into the pan. Sprinkle with pepper and any additional seasoning you prefer. Stir everything together and let it cook for an additional 5-7 minutes, or until the vegetables are tender yet still crisp. -
Final Touches
Once all the ingredients are cooked through and well combined, taste the dish and adjust the seasoning if necessary. Serve hot and enjoy the explosion of flavors that Oseng Sayur Tenggiri has to offer!
Serving Suggestions
Oseng Sayur Tenggiri pairs beautifully with steamed rice or can be enjoyed on its own as a hearty and nutritious meal. The combination of mackerel and fresh vegetables makes this dish not only delicious but also a fantastic source of protein and essential nutrients.
This recipe is perfect for those looking to explore Indonesian cuisine, with its vibrant flavors and simple preparation. Enjoy your cooking adventure, and don’t forget to share this delightful dish with friends and family for a truly communal experience!
Feel free to adjust the spice levels to suit your taste, and explore variations by incorporating other vegetables or proteins you have on hand. Oseng Sayur Tenggiri is versatile and can easily adapt to your culinary creativity!
