EatSmarter exclusive recipe

Thai Calamari

with Coconut Milk and Shiitake Mushrooms
4
Average: 4 (2 votes)
(2 votes)
Thai Calamari

Thai Calamari - Pan-seared calamari over a seductive Asian-flavored broth

share Share
print
bookmark_border Copy URL
Health Score:
77 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
620
calories
Calories

Healthy, because

Even smarter

Nutritional values

Those who rely on protein instead of carbohydrates for satiety will love this recipe. It fits wonderfully into a low-carb diet and is also suitable for food combining fans. Incidentally, a generous portion is already enough to supply the body with the daily requirement of vitamin D.

People with a sensitive stomach often do not tolerate spicy foods very well. Use the Sriracha or Sambal Olek seasoning to carefully approach the degree of sharpness that suits you.

1 serving contains
(Percentage of daily recommendation)
Calorie620 cal.(30 %)
Protein72 g(73 %)
Fat23 g(20 %)
Carbohydrates30 g(20 %)
Sugar added5 g(20 %)
Roughage3.5 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D4.5 μg(23 %)
Vitamin E12.5 mg(104 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.9 mg(82 %)
Niacin20.5 mg(171 %)
Vitamin B₆1.2 mg(86 %)
Folate74 μg(25 %)
Pantothenic acid2.7 mg(45 %)
Biotin48.7 μg(108 %)
Vitamin B₁₂18.7 μg(623 %)
Vitamin C35 mg(37 %)
Potassium1,325 mg(33 %)
Calcium293 mg(29 %)
Magnesium164 mg(55 %)
Iron9.9 mg(66 %)
Iodine65 μg(33 %)
Zinc6.1 mg(76 %)
Saturated fatty acids9.6 g
Uric acid523 mg
Cholesterol563 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 ½ kilograms Calamari (about 200 grams)
100 grams shallots
3 garlic cloves
1 pc fresh ginger (about 50 grams)
4 Tbsps vegetable oil
1 Tbsp sugar
400 milliliters Coconut milk (9% fat)
300 milliliters Vegetable broth
2 Tbsps Sriracha (or Sambal oelek)
2 bunches scallions
150 grams shiitake mushrooms
salt
peppers
3 Lime leaves
5 stalks Thai basil
How healthy are the main ingredients?
shiitake mushroomshallotgingersugargarlic clovesalt
Preparation

Kitchen utensils

2 Pots, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 2 Skillets

Preparation steps

1.
Thai Calamari preparation step 1

Gently pull out the head and tentacles from the body, being careful to keep tentacles intact.

2.
Thai Calamari preparation step 2

Cut off the head just below the eyes. Rinse the tentacles and set aside.

3.
Thai Calamari preparation step 3

Remove the fins from the body, then remove chitin and membrane.

4.
Thai Calamari preparation step 4

Cut body open lengthwise with a very sharp knife, then remove the innards of the squid. Rinse under cold water.

5.
Thai Calamari preparation step 5

Lay the calamari with the inside facing up. Make diamond-shaped incisions into the meat, being careful not to cut all the way through. Cut the calamari lengthwise into strips, about 2 cm (approximately 3/4 inch) wide.

6.
Thai Calamari preparation step 6

Cut tentacles in half. 

7.
Thai Calamari preparation step 7

Peel the shallots and garlic and chop finely. Peel and finely grate ginger root.

8.
Thai Calamari preparation step 8

Heat 1 tablespoon oil in a pot. Sauté shallots, garlic and ginger briefly. Sprinkle with sugar, then pour in coconut milk and broth. Stir in Sriracha and remove from heat.

9.
Thai Calamari preparation step 9

Cut white and light-green parts of scallions diagonally into slices. Clean shiitake mushrooms, trim stems and cut caps into slices. 

10.
Thai Calamari preparation step 10

Heat 1 tablespoon oil in another pot. Fry scallions and mushrooms over high heat for 1 minute. Remove from heat and set aside. 

11.
Thai Calamari preparation step 11

Heat the remaining oil in 2 skillets. Add calamari strips, smooth side down, along with the tentacles and fry over high heat for 2 minutes. Season lightly with salt and pepper. 

12.
Thai Calamari preparation step 12

Rinse lime leaves, shake dry and add to coconut broth in pot along with all the calamari. Cover and cook over medium heat for 30 minutes.

13.
Thai Calamari preparation step 13

Rinse basil, shake dry and pluck leaves. After calamari mixture has cooked for 20 minutes, add scallions, ​​mushrooms and basil to the pot and continue cooking. Season with salt and pepper and serve.