Heart-Healthy Adobong Pusit

Savor the irresistible flavors of "Heart-Healthy Adobong Pusit," a fresh and nutritious take on the classic Filipino squid stew. This guilt-free version swaps traditional oils for heart-friendly olive oil and uses low-sodium soy sauce and coconut vinegar to keep the dish flavorful yet mindful of your health. Tender squid rings are simmered with aromatic garlic, onions, bay leaves, and juicy tomatoes, creating a harmonious blend of tangy, savory, and subtly sweet flavors. A touch of optional red chili flakes adds a gentle kick, while vibrant scallions and fresh parsley finish the dish with a pop of color and freshness. Perfect served over brown rice or quinoa, this quick 35-minute recipe combines comfort and wellness in every bite, making it an ideal choice for seafood lovers and health-conscious eaters alike.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams fresh squid, cleaned
• 1 tablespoon olive oil
• 4 cloves garlic, minced
• 1 piece medium onion, sliced
• 2 pieces bay leaves
• 3 tablespoons low-sodium soy sauce
• 3 tablespoons coconut vinegar
• 2 pieces medium tomatoes, chopped
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon red chili flakes (optional)
• 0.5 cup water
• 2 tablespoons scallions, chopped
• 1 tablespoon fresh parsley for garnish

Directions

Step 1

Rinse the cleaned squid under cold water and cut the bodies into rings. Leave the tentacles whole if desired.

Step 2

In a large pan, heat the olive oil over medium heat. Add the minced garlic and sliced onion, sauté until the onion becomes translucent and the garlic is golden brown.

Step 3

Add the bay leaves, stirring them into the mixture, then add the squid.

Step 4

Cook the squid for about 2-3 minutes until it turns opaque.

Step 5

Add the low-sodium soy sauce, coconut vinegar, chopped tomatoes, and black pepper to the pan. Stir well to combine.

Step 6

If using, add the red chili flakes for a bit of heat.

Step 7

Stir in the water and bring the mixture to a simmer. Reduce the heat to low, cover the pan, and let it cook for about 10 minutes, allowing the flavors to meld together.

Step 8

Check the squid for tenderness. If it needs more cooking, continue to simmer gently.

Step 9

Once the squid is tender, remove the bay leaves.

Step 10

Before serving, sprinkle the chopped scallions over the dish and garnish with fresh parsley for a vibrant finish.

Step 11

Serve hot with brown rice or quinoa for a heartier meal.

Nutrition Facts

Serving size	1107 grams (1107.0g)

Amount per serving	% Daily Value*
Calories	735

Total Fat 21.80g	28%
Saturated Fat 4.20g	21%
Polyunsaturated Fat 1.30g
Cholesterol 1165mg	388%
Sodium 1746mg	76%
Total Carbohydrate 45.30g	16%
Dietary Fiber 6.20g	22%
Total Sugars 11.60g
Protein 88.60g	177%

Vitamin D 0IU	0%
Calcium 262mg	20%
Iron 6mg	33%
Potassium 2088mg	44%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.8%

Protein: 48.4%

Carbs: 24.8%