Snacks 🤖 AI Generated

Murtabak Sardine Crispy – 40% Fewer Calories

Ultra-thin, golden-crispy folded flatbread bursting with spiced sardine, onion, and aromatics. This Fat Switch version swaps ghee for spray oil and full-fat milk for low-fat yogurt, cutting 240 calories while keeping every layer shatteringly crisp and deeply savory.

20m

Prep Time

25m

Cook Time

Servings

348

Calories

22g

Protein

🛒 Ingredients

✓ 1 1/3 cups all-purpose flour
✓ 1/3 cup low-fat yogurt
✓ 2 tbsp water
✓ 1 tsp salt
✓ 2 tbsp ghee (melted, divided)
✓ Cooking spray (8-10 sprays total)
✓ 1 tsp sugar
✓ 1/4 tsp instant yeast (optional, for extra rise)
✓ 200g canned sardines in water (drained, flaked)
✓ 1 medium yellow onion (thinly sliced)
✓ 2 cloves garlic (minced)
✓ 1 tsp ground cumin
✓ 1/2 tsp ground coriander
✓ 1/4 tsp chili powder
✓ 1 tbsp fresh cilantro (chopped)
✓ 2 tbsp scallion (chopped)

👨‍🍳 Instructions

1. Make the Dough: In a bowl, combine flour, salt, and sugar. Create a well in the center and pour in low-fat yogurt, water, and 1 tbsp melted ghee. Stir with a fork until shaggy, then knead by hand for 3–4 minutes until smooth and slightly elastic (it will be softer than bread dough). Cover and rest 10 minutes at room temperature.

2. Prepare the Filling: Heat 1 tsp ghee in a medium skillet over medium heat. Add sliced onion and cook for 3–4 minutes until softened and lightly golden. Stir in minced garlic, cumin, coriander, and chili powder; cook 1 minute until fragrant. Fold in flaked sardines, cilantro, and scallion. Season with a pinch of salt. Transfer to a small bowl and cool slightly.

3. Divide and Shape: Divide dough into 2 equal portions. On a dry work surface, gently stretch the first portion into a thin rectangle (roughly 8 × 10 inches), using your fingertips to create an even, translucent layer without tearing.

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4. Spread Filling: Spoon half the sardine filling (about 3 tbsp) along the lower third of the dough rectangle, leaving 1 inch at each side. Fold the left and right edges inward over the filling, then fold the bottom edge up and roll tightly toward the top, creating a compact rectangular parcel. Repeat with the second dough portion and remaining filling.

5. Seal and Rest: Pinch the seams firmly to seal. Place folded murtabaks seam-side down on a parchment-lined plate. Lightly spray both sides with cooking spray (2–3 sprays each). Rest for 5 minutes while you preheat the pan.

6. Fry Until Golden: Heat a large non-stick skillet or griddle over medium-high heat (350°F/175°C). Once hot, carefully lay murtabaks seam-side down. Fry for 2–3 minutes per side until deep golden brown and crispy, using cooking spray between flips if needed. The exterior should sound crispy when tapped.

7. Final Crisp (Optional): For extra crispness, increase heat to medium-high for the final 30 seconds per side, watching carefully to avoid burning. The filling will be hot and sardines tender.

8. Rest and Serve: Transfer to a plate lined with paper towels for 2 minutes to absorb any excess oil. Serve hot with lime wedges, sambal oelek, or a cooling yogurt sauce (plain low-fat yogurt mixed with cucumber and mint).

📊 Nutrition per Serving

Calories348 kcal

Protein22g

Carbohydrates48g

Fat10g

Fiber2g

🏷️ Tags

#Malaysian sardine murtabak low-calorie#crispy folded flatbread recipe health swap#Southeast Asian seafood snack 40% fewer calories

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