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Seafood Stuffed Squid
อาหารกลางวัน • ไทย
How to Make Seafood Stuffed Squid (Traditional & Healthy Version)
Seafood Stuffed Squid, or 'Pla Muek Yat Sai Talay', is a beloved Thai dish that captures the vibrant flavors of Thailand's coastal cuisine. This dish features tender squid tubes filled with a savory mixture of shrimp, fish, and fragrant Thai herbs, then gently steamed or grilled to perfection. With roots in the bustling seaside markets of Thailand, Seafood Stuffed Squid showcases the country's passion for fresh seafood and aromatic ingredients. The combination of silky squid, zesty lime, and aromatic lemongrass creates a harmonious balance of flavors that is both refreshing and satisfying. Ideal for lunch, this dish is light yet protein-rich, making it a smart choice for health-conscious food lovers. It is typically enjoyed with a side of tangy dipping sauce and fresh vegetables, reflecting Thailand's tradition of balancing flavors and textures in every meal. Seafood Stuffed Squid is not only delicious but also visually stunning, making it a perfect centerpiece for any dining table. Its versatility and nutritional benefits have made it a favorite among locals and visitors alike.
วัตถุดิบ(สำหรับ 2-3 stuffed squid tubes per person)
- 4 pieces Medium-sized squid (cleaned, tubes only) (Pla Muek)
- 100 g Shrimp (peeled, deveined, chopped) (Goong)
- 80 g White fish fillet (minced) (Pla Krapong)
- 2 cloves Garlic (finely chopped) (Kra Tiam)
- 1 root Fresh coriander root (finely chopped) (Rak Phak Chi)
- 1 stalk Lemongrass (finely sliced) (Ta Khai)
- 1 small Red chili (finely chopped) (Prik Daeng) - ไม่จำเป็น
- 1 tablespoon Fish sauce (Nam Pla)
- 1 tablespoon Lime juice (Nam Manao)
- 1/4 teaspoon Black pepper (Prik Thai Dam)
- 1 stalk Spring onion (thinly sliced) (Ton Hom) - ไม่จำเป็น
วิธีทำ
- 1
Prepare squid tubes by rinsing thoroughly and patting dry. Set aside the tentacles for stuffing or garnish.
3 minutes
Use fresh squid for the best texture and flavor.
- 2
In a mixing bowl, combine chopped shrimp, minced fish, garlic, coriander root, lemongrass, chili, fish sauce, lime juice, black pepper, and spring onion (if using). Mix until well combined.
5 minutes
Chop ingredients finely for a cohesive stuffing mixture.
- 3
Carefully stuff the squid tubes with the seafood mixture, pressing gently to fill but avoid overstuffing. Secure the open ends with toothpicks.
5 minutes
Leave a little space at the end to prevent splitting during cooking.
- 4
Arrange the stuffed squid in a steamer basket lined with parchment or banana leaf. Steam over medium heat until the squid is opaque and stuffing is cooked through, about 10-12 minutes.
12 minutes
Do not overcook, as squid can become rubbery.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Thai Seafood Stuffed Squid recipe is steamed instead of fried, reducing unnecessary oils and calories. Using fresh, unprocessed seafood ensures a good balance of protein and healthy fats, while herbs and spices add flavor without extra sodium or sugar. This makes it ideal for weight management, heart health, and maintaining energy levels throughout the day.
Seafood Stuffed Squid is a nutrient-dense dish high in lean protein from both squid and mixed seafood, supporting muscle growth and repair. The addition of fresh herbs like lemongrass, coriander, and garlic offers antioxidants, vitamins A and C, and mineral support. This recipe is naturally low in carbohydrates and fat, making it suitable for a variety of dietary needs. The inclusion of lime juice provides vitamin C, while the seafood offers vital Omega-3 fatty acids for heart health.
เคล็ดลับ
- 💡Tip 1: Do not overstuff the squid to prevent splitting during cooking.
- 💡Tip 2: Use the freshest seafood possible for optimal taste and nutrition.
- 💡Tip 3: Steaming preserves the delicate texture of squid better than grilling or baking.
การเก็บรักษาและการเสิร์ฟ
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently by steaming or microwaving to retain moisture and avoid toughness.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 180.0 kcal |