Mediterranean Diet Adobong Pusit
Experience a delightful fusion of Filipino and Mediterranean flavors with our Mediterranean Diet Adobong Pusit recipe! This reinvented version of the classic Filipino squid dish swaps traditional oils for heart-healthy extra virgin olive oil and adds aromatic herbs like oregano and thyme for a Mediterranean twist. Tender squid simmers in a savory blend of plum tomatoes, white wine vinegar, and low-sodium soy sauce, creating a beautifully balanced sauce that's bursting with umami. Topped with crumbled feta cheese, fresh parsley, and served alongside zesty lemon wedges, this dish is perfect for a wholesome, seafood-forward meal that aligns with Mediterranean diet principles. Ready in just 45 minutes, it's a crowd-pleasing, nutrient-rich option that’s as enticing as it is easy to prepare.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 g squid (cleaned, including tentacles)
- 2 tablespoons extra virgin olive oil
- 1 small onion (finely chopped)
- 4 garlic cloves (minced)
- 2 bay leaves
- 2 plum tomatoes (finely chopped)
- 2 tablespoons white wine vinegar
- 2 tablespoons low-sodium soy sauce
- 0.25 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 50 g feta cheese (crumbled)
- 1 tablespoon fresh parsley (chopped)
- 1 lemon (cut into wedges)
Instructions
Begin by cleaning the squid thoroughly. Remove the innards and transparent backbone from each tube, then cut the bodies into 1/2-inch rings. Leave the tentacles whole.
In a large skillet, heat the olive oil over medium heat. Add the chopped onions and sauté until soft and translucent, about 3-4 minutes.
Add the minced garlic and bay leaves to the skillet. Sauté for another minute until fragrant.
Mix in the chopped tomatoes and cook until they soften, about 5 minutes.
Increase the heat to medium-high and add the cleaned squid. Stir fry for 2 minutes until the squid begins to turn opaque.
Pour in the white wine vinegar and low-sodium soy sauce. Stir well to mix the liquids with the squid.
Add ground black pepper, dried oregano, and dried thyme. Stir to evenly coat the squid with the herbs.
Cover the skillet and let it simmer on low heat for approximately 15 minutes, stirring occasionally, until the squid is tender and the sauce thickens slightly.
Once cooked, remove the bay leaves from the dish.
Transfer the adobong pusit to a serving bowl. Top with crumbled feta cheese and chopped fresh parsley.
Serve hot with lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
968 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.4 g | 61% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1210 mg | 403% | |
| Sodium | 1806 mg | 79% | |
| Total Carbohydrate | 43.3 g | 16% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 10.1 g | ||
| Protein | 93.5 g | 187% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 513 mg | 39% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 2025 mg | 43% | |
*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.
