Calamari & Courgetti Bowl with Chilli & Garlic
Super quick and surprisingly filling, this stir-fry features flash-fried squid rings, chopped courgetti - and all the favourite Asian flavours and trimmings!
Servings 2
Calories 421kcal
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 calamari / squid rings defrosted, if frozen (see TIP below)
- 400 g 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.
Notes
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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Nutrition
Calories: 421kcal | Carbohydrates: 6.2g | Protein: 38g | Fat: 27g