Calamari with Scallions
(0 votes)
(0 votes)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
329
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 14.3 mg | (119 %) | ||
| Vitamin K | 45.1 μg | (75 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 21.6 μg | (48 %) | ||
| Vitamin B₁₂ | 9.5 μg | (317 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 747 mg | (19 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 294 mg | |||
| Cholesterol | 496 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 700 grams fresh Calamari (cleaned, ready to cook)
- salt
- peppers
- 4 scallions
- 4 garlic cloves
- 3 red chili peppers
- 1 bunch parsley
- 3 sprigs Thai basil
- Basil
- cilantro
- 2 sprigs mint
- 6 Tbsps vegetable oil
- 200 milliliters fish stock
- 4 Tbsps Fish sauce
Preparation steps
1.
Rinse the calamari and cut into 2 x 3 cm (approximately 1 to 1/2 inch) pieces.
2.
Boil the calamari in salted water and blanch. Rinse in cold water. Drain in a colander.
3.
Rinse, trim and cut the white and light green scallions in short pieces. Peel the garlic and cut into fine strips. Halve the chile peppers lengthways, remove the seeds, rinse and also cut into fine strips.
4.
Rinse the herbs, shake dry and pluck the leaves. Keep the tender branches throughout.
5.
Heat the oil in a wok and saute the squid pieces briefly while stirring. Add the scallions, garlic and chile pepper strips. Cook until translucent. Then pour in the fish stock and boil. Season heavily with fish sauce, salt and pepper. Stir in the herbs and serve immediately
