Spicy stir-fry with Asian-style squid recipe

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  • Serves 2
  • 10 mins to prepare and 5 mins to cook
  • 566 calories / serving
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This Asian-style seafood dish features crispy squid and spicy stir-fried veg and makes a delicious dinner for two. Preparing a whole squid is easier than you think – but for a shortcut, ask your in-store fishmonger to do the hard work for you.

Firmly grasp the tentacles and pull them from the inside of the hood – the innards should come away at this point, too. Cut the tentacles off just below the eyes and discard the innards.

Check in the centre of the tentacles for the beak (mouth) of the squid and pluck it out (the beak is made of tough cartilage and needs to be removed). Cut the much longer tentacles from the rest and discard, keeping the main tentacles.

Reach inside the hood of the squid and pull out the plastic-like shard. Peel the fins off the outside of the hood, along with the outer skin. Wash all the remaining pieces of squid in cold water, then pat dry.

Cut the squid hood into bite-sized chunks, squares are nicer than rings, and score the inside with a criss-cross knife action.

Preheat a fryer with vegetable oil to 180-190ºC. Fryers vary in size, add enough oil to bring the level in between the min and max lines indicated on your fryer.

Heat the 2 tbsp of oil in a wok until very hot. Add the onion and stir-fry for 30 seconds before adding the garlic, and ginger. Keep cooking for another 30 seconds before adding the pepper, mushrooms and corn and cook for 2 minutes, stirring often. Add the cabbage, soy sauce and stir through the chilli bean paste.

Mix the rice flour with the salt and pepper and dust the squid pieces in the mix. Shake off excess flour and fry in the fryer for 90 seconds.

Drain on kitchen paper and serve immediately with the veg. Garnish with the spring onions and chilli.

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  • Ingredients

  • For the squid

  • 2 whole squid (about 400g or 13oz)
  • 4 tbsp rice flour
  • 1 tbsp coarse ground black pepper
  • 1 tbsp salt
  • vegetable oil, to fry
  • For the stir-fry

  • 1 red onion, finely sliced
  • 3 garlic cloves, crushed
  • 1 tbsp root ginger, finely chopped
  • 1 handful of baby corn, halved
  • 1 red pepper, seeded and sliced into thin strips
  • 100g shiitake mushrooms, sliced
  • 100g of Chinese cabbage, cut into small chunks
  • 2 tbsp vegetable oil
  • 2 tbsp soy sauce
  • 1 tsp chilli bean paste
  • 2 spring onions, finely sliced
  • 1 red chilli, finely sliced
  • To serve

  • steamed rice or your choice of noodles
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  • Energy 2373kj 566kcal 28%
  • Fat 15.9g 23%
  • Saturates 2.3g 12%
  • Sugars 9.2g 10%
  • Salt 3.7g 61%

of the reference intake
Carbohydrate 66.5g Protein 40.4g Fibre 3.5g

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