Salt and Pepper Squid/Cuttlefish
Salt and Pepper Squid/Cuttlefish is a popular Cantonese dish featuring tender squid or cuttlefish, typically sliced into rings or scored pieces, coated in a light batter, and deep-fried until crispy. It's then tossed in a wok with a fragrant mixture of salt, white pepper, garlic, ginger, and fresh chilies. This dish is a staple in Chinese seafood restaurants and dim sum parlors, celebrated for its savory, spicy, and aromatic profile.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats from the squid, but also contains carbohydrates from the batter and frying oil. A typical serving provides a good source of selenium, vitamin B12, and zinc, with a rough calorie estimate of 350-450 kcal per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 18 g |
| Fat | 22 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 680 mg |
| Selenium | 45 mcg |
| Vitamin B12 | 3.5 mcg |
| Zinc | 3.2 mg |
| Phosphorus | 280 mg |
| Copper | 1.5 mg |
| Niacin (B3) | 4.8 mg |
| Iron | 1.8 mg |
| Magnesium | 45 mg |
Per 1 serving (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the dish showcases the Cantonese 'wok hei' (breath of the wok) technique, where high-heat stir-frying imparts a unique smoky aroma. Nutritionally, squid is an excellent source of taurine, an amino acid that supports heart and muscle function.
