High Protein Stir-Fried Squid with Ginger and Scallions
Elevate your weeknight dinner routine with this vibrant and nutrient-packed High Protein Stir-Fried Squid with Ginger and Scallions. This quick and flavorful dish combines tender squid rings, fragrant ginger, and fresh scallions for a healthy, protein-rich meal perfect for seafood enthusiasts. A light and savory sauce made with soy sauce, oyster sauce, sesame oil, and a touch of cornstarch ensures every bite is irresistibly coated in umami goodness. Stir-fried to perfection in under 10 minutes, this recipe is ideal for busy nights without sacrificing taste or nutritional value. Serve piping hot alongside steamed rice for a satisfying, restaurant-quality experience right at home!
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Recipe Information
Ingredients
- 500 grams Fresh squid
- 30 grams Fresh ginger
- 4 stalks Scallions (green onions)
- 3 cloves Garlic cloves
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Oyster sauce
- 1 teaspoon Sesame oil
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 2 tablespoons Vegetable oil (for cooking)
- 1 teaspoon White pepper
- 0.5 teaspoon Salt
Instructions
Clean the squid by removing the head, innards, and beak. Peel off the skin if desired. Rinse well under cold water and cut the body into 1-inch rings. Set aside.
Peel the ginger and cut into thin matchstick-sized strips. Slice the garlic cloves thinly. Cut the scallions into 2-inch lengths, separating the white and green parts.
In a small bowl, prepare the sauce by mixing the soy sauce, oyster sauce, sesame oil, cornstarch, and water. Stir until the mixture is smooth and set aside.
Heat a wok or large skillet over high heat. Add the vegetable oil and swirl to coat the pan.
Once the oil is hot, add the ginger and garlic. Stir-fry for 30 seconds until aromatic, being careful not to let them burn.
Add the white parts of the scallions and stir-fry for another 30 seconds.
Add the squid to the wok and cook for 2-3 minutes, stirring frequently, until it turns opaque and lightly curls.
Pour the prepared sauce into the wok and toss to coat the squid evenly. Cook for another 1-2 minutes until the sauce slightly thickens.
Add the green parts of the scallions and a sprinkle of white pepper. Stir well and taste. Adjust seasoning with salt if necessary.
Remove from heat and transfer to a serving plate. Serve immediately with steamed rice or as a standalone dish.
Nutrition Facts
Calories |
912 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.4 g | 62% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 2847 mg | 124% | |
| Total Carbohydrate | 32.7 g | 12% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 1.0 g | ||
| Protein | 83.8 g | 168% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 206 mg | 16% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1480 mg | 31% | |
*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.
