Mediterranean Diet Adobong Pusit

Experience a delightful fusion of Filipino and Mediterranean flavors in this innovative Mediterranean Diet Adobong Pusit. This healthy take on the classic "Adobong Pusit" combines tender squid simmered to perfection with the earthy aroma of bay leaves, garlic, and onions, elevated by tangy white wine vinegar and low-sodium soy sauce. The Mediterranean flair shines through with dried oregano, thyme, and a topping of crumbled feta cheese, giving it a deliciously complex flavor profile. Finished with a sprinkle of fresh parsley and a squeeze of zesty lemon, this wholesome dish is prepared with heart-healthy extra virgin olive oil and boasts a naturally light yet satisfying sauce. Perfect for seafood lovers adhering to a Mediterranean diet, this dish pairs wonderfully with warm, crusty bread or a fresh green salad. Ready in just 45 minutes, this vibrant recipe is an irresistible centerpiece for your dinner table!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 g squid (cleaned, including tentacles)
• 2 tablespoons extra virgin olive oil
• 1 small onion (finely chopped)
• 4 garlic cloves (minced)
• 2 bay leaves
• 2 plum tomatoes (finely chopped)
• 2 tablespoons white wine vinegar
• 2 tablespoons low-sodium soy sauce
• 0.25 teaspoon ground black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 50 g feta cheese (crumbled)
• 1 tablespoon fresh parsley (chopped)
• 1 lemon (cut into wedges)

Directions

Step 1

Begin by cleaning the squid thoroughly. Remove the innards and transparent backbone from each tube, then cut the bodies into 1/2-inch rings. Leave the tentacles whole.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the chopped onions and sauté until soft and translucent, about 3-4 minutes.

Step 3

Add the minced garlic and bay leaves to the skillet. Sauté for another minute until fragrant.

Step 4

Mix in the chopped tomatoes and cook until they soften, about 5 minutes.

Step 5

Increase the heat to medium-high and add the cleaned squid. Stir fry for 2 minutes until the squid begins to turn opaque.

Step 6

Pour in the white wine vinegar and low-sodium soy sauce. Stir well to mix the liquids with the squid.

Step 7

Add ground black pepper, dried oregano, and dried thyme. Stir to evenly coat the squid with the herbs.

Step 8

Cover the skillet and let it simmer on low heat for approximately 15 minutes, stirring occasionally, until the squid is tender and the sauce thickens slightly.

Step 9

Once cooked, remove the bay leaves from the dish.

Step 10

Transfer the adobong pusit to a serving bowl. Top with crumbled feta cheese and chopped fresh parsley.

Step 11

Serve hot with lemon wedges on the side for squeezing over the top.

Nutrition Facts

Serving size	958.8 grams (958.8g)

Amount per serving	% Daily Value*
Calories	968

Total Fat 47.40g	61%
Saturated Fat 13.30g	67%
Polyunsaturated Fat NaNg
Cholesterol 1210mg	403%
Sodium 1806mg	79%
Total Carbohydrate 43.30g	16%
Dietary Fiber 5.90g	21%
Total Sugars 10.10g
Protein 93.50g	187%

Vitamin D 0IU	0%
Calcium 513mg	39%
Iron 7mg	36%
Potassium 2025mg	43%

*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: 43.8%

Protein: 38.4%

Carbs: 17.8%