Sambal Udang Recipe: Spicy Malaysian Prawns with Health Tips

Sambal Udang, a Malaysian delicacy, offers a delectable combination of spicy, sour, and savory flavors that tantalize the taste buds. Packed with nutrients, prawns are an excellent source of protein, vitamins, and minerals, including selenium and vitamin B12, which support energy production and immune function. Chili paste, the heart of sambal, provides capsaicin, known for its metabolism-boosting properties and antioxidant benefits. Tamarind adds a unique tang while supplying potassium and magnesium, aiding in digestion and hydration. While this dish is a flavor powerhouse, moderation is key, as the high sodium content in sambal and tamarind paste may not be ideal for everyone.

Ingredients:

• 500 g large prawns, cleaned and deveined
• 3 tbsp sambal (chili paste)
• 2 tbsp tamarind paste, mixed with 4 tbsp water
• 1 large onion, finely sliced
• 3 garlic cloves, minced
• 2 tbsp cooking oil
• 1 tsp sugar (optional)
• Salt to taste

Ingredient Substitutions

If you're looking for alternative ingredients, here are a few suggestions to fit your dietary preferences:

1. Frozen Prawns: If fresh prawns are unavailable or expensive, frozen prawns can be a great substitute. Just ensure they are thawed properly before cooking to retain their flavor and texture.
2. Tamarind Paste Substitutes: Tamarind gives this dish its unique tangy flavor, but if you're looking for a different taste, you can replace tamarind paste with lemon juice or apple cider vinegar. However, note that the flavor profile will change slightly.
3. Vegan Version: If you're following a plant-based diet, you can swap the prawns for tofu or tempeh, both of which will soak up the sauce well and provide a protein-rich alternative.

Instructions:

1. Heat the cooking oil in a large pan over medium heat. Add the sliced onion and minced garlic. Sauté until fragrant and golden.
2. Stir in the sambal and cook for 2-3 minutes until the oil separates from the chili paste.
3. Add the tamarind mixture, sugar, and salt. Mix well and simmer for 2 minutes.
4. Toss in the prawns, ensuring they are evenly coated with the sauce. Cook for 5-7 minutes until the prawns turn pink and are cooked through.
5. Serve hot with steamed rice for a complete Malaysian dining experience.

Healthy Preparation Tips

To make Sambal Udang a healthier option, consider the following suggestions:

1. Low-Sodium Sambal: Traditional sambal can be high in sodium, which might not be suitable for individuals managing blood pressure or those looking to reduce their salt intake. A good alternative is to use low-sodium sambal or make your own sambal at home with fresh ingredients, controlling the amount of salt added.
2. Healthy Oils: While cooking oil is essential for sautéing the ingredients, you can opt for healthier oils like olive oil or avocado oil instead of the regular vegetable oil. These oils are rich in heart-healthy monounsaturated fats and antioxidants.
3. Reduce Sugar: The addition of sugar in the recipe is optional, but for a healthier version, you can skip the sugar or replace it with a small amount of natural sweeteners like stevia or honey.

Frequently Asked Questions (FAQs)

1. Can Sambal Udang be prepared in different ways?

• Yes, Sambal Udang can be made with various seafood options like fish, squid, or even mussels. You can also adjust the heat level by using milder chili varieties for those who prefer a less spicy dish.

2. Can tamarind be replaced with other ingredients?

• Tamarind adds a distinct tanginess to the dish, but if you want a different flavor, you can substitute lemon juice, lime juice, or apple cider vinegar. Keep in mind, these alternatives will slightly alter the flavor profile.

3. How can I make this dish less spicy?

• If you prefer a milder version, you can reduce the amount of sambal used in the recipe or opt for milder chili paste. You can also de-seed the chili peppers to decrease the heat level.

4. Can Sambal Udang be stored?

• Yes, Sambal Udang can be stored in the refrigerator for up to 2-3 days. To reheat, simply warm it on the stove or in the microwave. However, it's best enjoyed fresh to retain the full flavor and texture.

Nutritional Values and Benefits :

500 g Large Prawns

• Calories: 480
• Protein: 100g
• Fat: 4g
• Selenium: 85 mcg (155% DV)
• Vitamin B12: 3.5 mcg (145% DV)

Nutritional Benefit: Prawns are rich in lean protein, supporting muscle growth and repair. Selenium promotes antioxidant defenses, while vitamin B12 boosts brain and nervous system health.

3 tbsp Sambal (Chili Paste)

• Calories: 60
• Fat: 3g
• Sodium: 600 mg
• Capsaicin: 12 mg

Nutritional Benefit: Sambal contains capsaicin, which enhances metabolism and provides anti-inflammatory properties. Its bold spices can also improve digestion.

2 tbsp Tamarind Paste

• Calories: 60
• Carbohydrates: 14g
• Potassium: 210 mg (6% DV)
• Magnesium: 20 mg (5% DV)

Nutritional Benefit: Tamarind supports digestion and hydration while adding a unique tangy flavor to the dish.

1 Large Onion

• Calories: 44
• Fiber: 1.8g
• Vitamin C: 7 mg (12% DV)

Nutritional Benefit: Onions offer antioxidants that support immunity and reduce inflammation.

3 Garlic Cloves

• Calories: 13
• Vitamin B6: 0.1 mg (7% DV)
• Manganese: 0.2 mg (10% DV)

Nutritional Benefit: Garlic promotes heart health and has antibacterial properties, enhancing overall well-being.

2 tbsp Cooking Oil

• Calories: 240
• Fat: 28g

Nutritional Benefit: Provides essential fats for energy, though moderation is advised to avoid excess calorie intake.

Additional Health Benefits

The key ingredients in Sambal Udang offer a range of health benefits that go beyond basic nutrition:

1. Tamarind: Rich in potassium and magnesium, tamarind not only enhances the dish's flavor but also supports digestive health. Studies have also shown that tamarind can help lower cholesterol levels, making it a heart-healthy option. Additionally, its high antioxidant content can boost immunity.
2. Garlic: Garlic is known for its anti-inflammatory and antioxidant properties. Regular consumption of garlic can support heart health, improve blood circulation, and even help lower blood pressure.
3. Chili Paste (Sambal): The capsaicin in sambal plays a role in boosting metabolism and promoting fat burning. It also has anti-inflammatory effects and can improve digestion, making this dish both flavorful and health-conscious.

Enjoy the rich and authentic flavors of Malaysia with this Sambal Udang recipe, a dish that brings together nutrition, tradition, and taste in every bite.