Squid Saute Recipe


Preparation Time5 MinCooking Time5 Min
Ready In10 MinDifficulty LevelMedium
Health IndexHealthyServings4
Main Ingredient


 Olive oil/Vegetable oil2 Teaspoon
 Sliced onion1⁄2 Cup (8 tbs)
 Red bell pepper strips1⁄2 Cup (8 tbs)
 Green bell pepper strips1⁄2 Cup (8 tbs)
 Garlic1 Clove (5 gm), minced
 Dry vermouth2 Tablespoon
 Chopped fresh basil/1/2 teaspoon dried1 Tablespoon
 Lemon juice2 Teaspoon
 Salt1⁄4 Teaspoon
 Pepper1 Dash
 Squid1⁄2 Pound, cleaned, discard head and ink sac, cut body into rings, reserve tentacles

Nutrition Facts

Serving size

Calories 97 Calories from Fat 30

% Daily Value*

Total Fat 3 g5.2%

Saturated Fat 0.57 g2.8%

Trans Fat 0 g

Cholesterol 132.1 mg

Sodium 152.3 mg6.3%

Total Carbohydrates 6 g2%

Dietary Fiber 1.3 g5.2%

Sugars 1.8 g

Protein 9 g18.7%

Vitamin A 5.6% Vitamin C 32.7%

Calcium 3.3% Iron 3.6%

*Based on a 2000 Calorie diet


1) Heat the oil in a 9-inch non-stick skillet.
2) Add the garlic and vegetables and cook over high heat, frequently stirring, till the vegetables have turned tender-crisp (2 to 3 minutes).
3) Add all the remaining ingredients, except for the squid, and bring the mixture to a boil.
4) Add the squid rings and tentacles and stir well to combine.
5) Cook the ingredients till the squid turns white. This takes about 1 to 2 minutes of cooking. Ensure that the squid does not overcook or it will toughen.

6) Place the hot, cooked squid on a serving platter and serve as a main dish with a light, green salad on the side.