Healthy squid stir fry
Healthy squid stir fry

Squid Stir Fry With Vegetables and Rice

By Superfoodmania  , ,   ,   ,

January 13, 2016

Thai inspired squid stir fry with superfoods spinach and bok choy and bell peppers. Served with rice and a side salad.

  • Prep: 21 mins
  • Cook: 30 mins
  • Yields: 4 Servings


450g/1lb squid, fresh or frozen (defrosted if frozen), sliced up

1-2 tbsp organic coconut oil

½ cup vegetable stock

Thai red curry paste

2 garlic cloves chopped

2-3 finely sliced shallots or small onions

2-3 small red Thai chilies (or to taste) seeds removed, chopped

1 tbsp fish sauce

2 tbsp oyster sauce

2 tsp brown sugar

handful fresh basil leaves torn up

2 chopped bell peppers

2 bok choy sliced up

1 cup of spinach leaves

Rice (small bowl / person)


1Clean the squid and remove the hard tissue. Wash and slice in to strips.

2Heat a wok or large frying-pan over medium-high heat for 3-4 minutes. Add the coconut oil. Heat for 2-3 minutes and then add the garlic and 2 -3 tablespoons of the red Thai curry paste and stir-fry for 2-3 minutes.

3Add the squid to the pan and stir-fry for 3-4 minutes or until fully cooked. (Frozen squid will need more time).

4Add the onions or shallots, chilies, chopped bell pepper, bok choy, spinach leaves, fish sauce, oyster sauce, sugar and continue to stir-fry for 3-5 minutes.

5Add the vegetable stock to the frying pan and bring to the boil.

6Turn of the heat and add the torn basil leaves and mix. Serve with rice and fresh salad.

Did you know?

Bok choy contains vitamins A, K and C and phytonutrients which may protect against breast, colon, and prostate cancers. It also contains B vitamins, including folate, vitamin B6, vitamin B1, and vitamin B5 which has an anti-inflammatory response to injury or infection in the body. B vitamins have also been found to help slow brain shrinkage in areas affected by Alzheimer's disease. It is a low calorie food which has also been found to contain a variety of important nutrients such as calcium, magnesium, potassium, and manganese.


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