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Fried squid with vegetables

Fried Squid with Vegetables

A superb dish for seafood lovers! Fried squid with vegetables is light, nourishing, and easy on the waistline. The real masters of seafood — squid included — are the Chinese, and it's hard to argue with the results: theirs may be one of the healthiest cuisines around. Honestly, whenever I put squid on the table, no one believes it'll taste good — but as the saying goes, when a dish doesn't turn out, it's usually the cook, not the ingredient. Good squid has a couple of secrets you simply need to know. Luckily, a friend of mine has been working in China for a couple of years, and he tracked down this excellent — if slightly unconventional — recipe for fried squid with vegetables. They say it's the version Europeans love best. It takes me about 20 minutes, no more, so I highly recommend giving it a try.

Daria ☼

Recipe author

Composition / ingredients

Servings:

Squid (fillet)

500

Tomatoes

Zucchini (zucchini)

Bell pepper

Garlic

Onion

Basil (1 bunch)

White wine (sweet)

0.5

Table salt

Ground black pepper

Olive oil

Sesame oil (oil)

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 50 % 6 g

Fats 17 % 2 g

Carbohydrates 33 % 4 g

63 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 30 min

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You don't need to buy whole squid — I use fillets only, peel off the membrane, and cut them into thin strips. That way the squid cooks through nicely and doesn't turn rubbery. Start with the vegetables, though: slice the onion into half-rings and sauté it for a couple of minutes over low heat in olive oil. While the onion cooks, I chop the bell pepper and zucchini, add them to the pan with the onion, and sauté a couple more minutes. Then stir in the tomatoes, peeled and sliced, and season everything with salt. Add the squid, which you've fried separately. Pour in the wine, sprinkle with the dried spices, and near the end of the simmer stir in the garlic and chopped basil.