“This calamari and courgetti bowl is a quick and easy stir-fry using squid rings and spiralised, roughly chopped courgetti. Plus, all the favourite Asian-inspired flavours to bring the bowl to life! Lovely eaten warm or chilled (meaning you could take this to work with you). Enjoy!” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Calamari and Courgetti Bowl with Chilli & Garlic…
Calamari and courgetti, infused with tantalizing Asian flavours such as chili, garlic, sesame, and coconut oil, make for a delectable and satisfying meal on the keto low-carb diet. Active ingredients burst with taste, enhancing both the palate and the body.
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Calamari takes centre stage in this dish. Its tender texture and mild flavour create the perfect canvas for the Asian infusion. By cooking calamari in coconut oil, we embrace the keto-friendly fat source while adding a subtle tropical aroma. The vibrant taste of chili and garlic add a spicy kick.
To accompany the calamari, we introduce courgetti—a low-carb alternative to traditional pasta. Spiralized courgettes provide a crisp and refreshing light texture. The nutty essence of sesame oil enriches the dish, lending depth to every bite.
Together, calamari and courgetti form a harmonious union of flavours and textures. By embracing these ingredients, we embark on a culinary adventure that delights both the palate and the body, proving that healthy eating can be both flavourful and enjoyable.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making dietary changes. Scroll to see the full macros and allergens for this Calamari and Courgetti Bowl with Chilli & Garlic dish. Further down, you will also see all the Seafood recipes on Fats of Life®.
Calamari & Courgetti Bowl with Chilli & Garlic
Per serving
Equipment
Ingredients
- 1 TB coconut oil
- 2 cloves garlic, crushed using a garlic press
- 1 thumb-size piece fresh ginger, grated to a pulp
- 300 g (10.6 oz) calamari / squid rings, defrosted, if frozen (see TIP below)
- 400 g (14.1 oz) courgetti, roughly chopped
- 2 TB rice wine vinegar
- 1 TB tamari, (gluten-free soy sauce)
- 1 red chilli, finely chopped
- 2 spring onions, sliced thickly at an angle
- handful coriander leaves, finely chopped
- 2 TB toasted sesame oil
- sea salt flakes, (if needed)
Instructions
- SOME QUICK TIPS BEFORE WE BEGIN:Frozen seafood is often covered in a protective ice glaze. This not only results in a messy defrost, but it also skews the weight needed. Always defrost slightly more seafood (in this case, calamari/squid rings) than needed because the weight indicated above is the defrosted, drained weight. The best way to defrost seafood is in the fridge overnight, with the pieces spread out on a tray or large plate double-lined with good-quality kitchen paper.*For this recipe, I call for courgetti (spiralised courgette / zucchini). However, the aim is not to eat this specific dish like a pasta, so I advise very roughly chopping the noodles after spiralizing. This allows for much easier eating! My weight indicated above (400g/14.17oz) for a serving of 2, is about 2 medium courgettes.*
- Right, let's begin... Heat the coconut oil over medium heat in a large non-stick pan or wok. Add the garlic and ginger, cooking until slightly softened. Add the squid rings and increase the heat. Stir continuously to prevent the garlic burning. Squid cooks very quickly, so it won't be on the heat for longer than about 60-90 seconds.
- Add the rice wine vinegar and tamari and allow to completely evaporate (again, this will take seconds), then tip in all the courgetti - along with the chillies and spring onions.
- Stir continuously for a minute or so until the courgetti has softened.
- To serve, season with salt (only if needed) and stir through the chopped coriander and all-important sesame oil.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories            421Kcal / 1761kJ
Fat                 27g
Carbohydrates       6.2g
Protein             38g
Allergens
Sesame
Molluscs
Soya
See all the Seafood on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx