Chinese · Authentic-ish Chinese
Salt and Pepper Squid
208 kcal a serving, against 421 for the traditional version. That is 213 kcal off, or 51%, with 31g of protein. Serves 4. 20 minutes.
What the traditional version is
Rings of fresh seafood dredged heavily in seasoned cornflour, then dropped into a wok of boiling oil until crispy and golden. Tossed violently with fried garlic, spring onions and fresh chillies just before serving.
What changed, and what each change costs
Squid and a deep fryer for raw prawns in a hot frying pan
Squid requires boiling oil to flash-fry the crust before the meat turns to rubber. An oven won't do it. A griddle won't do it. Prawns, however, cook beautifully in a shallow pan with minimal fat while keeping their moisture.
What it costs you. You lose the iconic chewy rings. Prawns have a sweeter, softer bite, which drastically changes the physical character of the dish.
150g of frying oil down to 15g
Ditching the deep fryer removes a massive amount of fat. A tiny drizzle of sunflower oil in a screaming hot pan is enough to toast the dry spices and crisp the edges of the seafood.
What it costs you. The coating is patchy. You'll get crispy spots where the cornflour physically hits the hot pan, rather than a uniform, golden shell.
100g of cornflour down to 30g
Without a deep fryer to set a thick crust, excess cornflour just turns into a raw, powdery mess in the pan. A very light dusting is all you'll need to hold the salt and pepper seasoning.
What it costs you. It's barely a batter. Think of it as a textured spice rub rather than a thick, crispy jacket.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 421 | 208 |
| Protein | 30.8g | 31g |
| Fat | 21.8g | 4.7g |
| Saturated fat | 2.3g | 0.6g |
| Carbohydrate | 25.6g | 11g |
| Protein per 100 kcal | 7.3g | 14.9g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Chinese prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. crustaceans.
The method is in the book
I hate giving up on a classic, but baked squid is a crime against seafood. Making the jump to prawns saves the dish from being a miserable imitation. You'll get a massive wallop of salt, pepper and chilli heat. The prawns are tender and the edges have genuine crunch. By abandoning the deep fryer, you slash the fat and keep the lean protein front and centre. It's a fantastic starter, provided you accept it on its own terms.
The quantities and the method for this dish are in Authentic-ish Chinese, along with 55 more. Buy the paperback