Heart-Healthy Adobong Pusit
Elevate your seafood nights with this Heart-Healthy Adobong Pusit, a vibrant spin on the Filipino classic that’s both nutritious and full of bold flavors. This squid recipe prioritizes your well-being by swapping traditional ingredients for heart-friendly choices like olive oil, low-sodium soy sauce, and coconut vinegar, while still delivering the beloved tangy and savory notes of adobo. Tender rings of fresh squid are simmered to perfection alongside garlic, onions, tomatoes, and aromatic bay leaves, creating a dish that’s low in fat yet rich in taste. A sprinkling of scallions and parsley adds a fresh, colorful finish, making it as visually appealing as it is delicious. Ready in just 35 minutes, this easy and healthy squid recipe is perfect paired with brown rice or quinoa for a wholesome meal that nourishes both the heart and palate.
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Recipe Information
Ingredients
- 500 grams fresh squid, cleaned
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 1 piece medium onion, sliced
- 2 pieces bay leaves
- 3 tablespoons low-sodium soy sauce
- 3 tablespoons coconut vinegar
- 2 pieces medium tomatoes, chopped
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon red chili flakes (optional)
- 0.5 cup water
- 2 tablespoons scallions, chopped
- 1 tablespoon fresh parsley for garnish
Instructions
Rinse the cleaned squid under cold water and cut the bodies into rings. Leave the tentacles whole if desired.
In a large pan, heat the olive oil over medium heat. Add the minced garlic and sliced onion, sauté until the onion becomes translucent and the garlic is golden brown.
Add the bay leaves, stirring them into the mixture, then add the squid.
Cook the squid for about 2-3 minutes until it turns opaque.
Add the low-sodium soy sauce, coconut vinegar, chopped tomatoes, and black pepper to the pan. Stir well to combine.
If using, add the red chili flakes for a bit of heat.
Stir in the water and bring the mixture to a simmer. Reduce the heat to low, cover the pan, and let it cook for about 10 minutes, allowing the flavors to meld together.
Check the squid for tenderness. If it needs more cooking, continue to simmer gently.
Once the squid is tender, remove the bay leaves.
Before serving, sprinkle the chopped scallions over the dish and garnish with fresh parsley for a vibrant finish.
Serve hot with brown rice or quinoa for a heartier meal.
Nutrition Facts
Calories |
735 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.8 g | 28% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 1746 mg | 76% | |
| Total Carbohydrate | 45.3 g | 16% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 11.6 g | ||
| Protein | 88.6 g | 177% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 262 mg | 20% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 2088 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
