Squid Stir-fry with Vegetables

Squid Stir-fry with Vegetables recipe videos

Squid Stir-fry with Vegetables is a quick, savory dish featuring tender squid rings or pieces tossed with crisp vegetables like bell peppers, onions, and snow peas. Originating from Chinese cuisine, it's a popular home-style and restaurant staple across many Asian culinary traditions.

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🍽️ Nutrition at a glance

This dish is high in protein from the squid and low in carbohydrates, with healthy fats depending on the cooking oil used. A typical serving provides a good source of vitamin B12, selenium, and zinc, and generally ranges from 200-300 calories per serving.

Nutrition breakdown

Calories	210 kcal
Protein	22 g
Carbs	12 g
Fat	8 g
Fiber	3 g
Sugar	4 g
Sodium	680 mg
Vitamin C	30 mg
Vitamin B12	2.5 mcg
Selenium	45 mcg
Phosphorus	280 mg
Zinc	2.2 mg
Iron	1.8 mg
Copper	0.8 mg
Potassium	420 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the rapid stir-fry technique is key to keeping the squid tender and not rubbery, showcasing a fundamental principle of wok cooking. Nutritionally, squid is a lean, nutrient-dense seafood that's often overlooked compared to fish, offering a unique texture and a concentrated source of minerals.