Stir fried squid

Squid is eaten in many cuisines. It is a good source of protein, low in fat, a great source of micronutrients and a good choice to eat. The rules for cooking squid are simple – they require either a short cooking time on a high heat (such as frying, deepfrying, grilling or BBQ’ing) or long slow cooking on low heat.

How to prepare the squid tubes?

I like to use frozen squid tubes. It is very easy to prepare them. Once thawed, I cut the tube in the centre and lay it out flat with the inside facing up. Wipe with paper towel and lightly score in a criss-cross pattern. Depending on the size of the tubes, you can then make into 5-6 centimetre long pieces.


500 grams squid tubes

1 medium sized red pepper cut into 3-4 centimetre pieces

1 medium sized green pepper cut into 3-4 centimetre pieces

3-4 spring onions cut at an angle and the green portion kept separate to the white portion

5 cloves of garlic peeled and finely chopped

5 centimetres piece of ginger, peeled and finely chopped

4 tablespoons vegetable oil


1 teaspoon potato starch

1 tablespoon cooking wine

1 tablespoon soy sauce

2 tablespoons oyster sauce

1 tablespoon water

1 teaspoon sugar

1 teaspoon freshly ground black pepper


Mix all the sauce ingredients in a bowl and set aside. The sauce should be darkish brown in colour and if it is pale, just add some more dark soy sauce.

Heat the oil in a well-seasoned wok. When hot enough, fry the finely chopped ginger and garlic for 30 seconds. Add the red and green pepper along with the white portion of the spring onion. After frying the vegetable pieces for about a minute, add the prepared squid pieces. Continue frying continuously for 100 seconds. Timing is critical as you do not want to overcook the squid. After 100 seconds, pour in the sauce. Mix to combine and fry for a further 20 seconds. Remove from heat, garnish with the green portion of the spring onions and serve immediately with steamed rice.

Serves 4.

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