Calamari with Scallions

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Calamari with Scallions
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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
382
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie382 kcal(18 %)
Protein30.75 g(31 %)
Fat24.01 g(21 %)
Carbohydrates12.01 g(8 %)
Sugar added0 g(0 %)
Roughage1.32 g(4 %)
Vitamin A161.33 mg(20,166 %)
Vitamin D0 μg(0 %)
Vitamin E5.59 mg(47 %)
Vitamin B₁0.11 mg(11 %)
Vitamin B₂0.83 mg(75 %)
Niacin10.75 mg(90 %)
Vitamin B₆0.34 mg(24 %)
Folate52.13 μg(17 %)
Pantothenic acid1.15 mg(19 %)
Biotin0.53 μg(1 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C107.42 mg(113 %)
Potassium779.45 mg(19 %)
Calcium102.63 mg(10 %)
Magnesium110.34 mg(37 %)
Iron2.66 mg(18 %)
Iodine0.3 μg(0 %)
Zinc3.05 mg(38 %)
Saturated fatty acids3.76 g
Cholesterol408.24 mg

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 tablespoons vegetable oil
200 milliliters fish stock
4 tablespoons Fish sauce
How healthy are the main ingredients?
parsleymintsaltgarlic cloveBasil

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