Squid and Carrot Stir-Fry
Squid and Carrot Stir-Fry is a quick and savory dish featuring tender squid rings or pieces cooked with crisp carrot slices, often in a light, savory sauce. It's a common home-style stir-fry found in many East and Southeast Asian cuisines, prized for its simplicity and balance of textures. The dish typically includes aromatics like garlic and ginger, and may be seasoned with soy sauce, rice wine, or a touch of sesame oil.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carb option, with the squid providing lean protein and the carrots adding fiber and natural sweetness. A typical serving offers a good source of vitamin A, vitamin C, and minerals like selenium, with a moderate calorie count around 200-250 kcal.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 22 g |
| Carbs | 12 g |
| Fat | 8 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 15 mg |
| Selenium | 45 mcg |
| Potassium | 350 mg |
| Phosphorus | 220 mg |
| Vitamin B12 | 1.2 mcg |
| Zinc | 2.5 mg |
| Iron | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this stir-fry represents the efficient and flavorful cooking style of Asian home kitchens, where quick cooking preserves the squid's tenderness. Nutritionally, the combination of squid's omega-3 fatty acids and carrots' beta-carotene creates a meal that supports both heart and eye health.
