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Tender squid rings marinated in a fiery blend of South Indian spices, then pan-fried to perfection on a hot tawa. A quick and delicious seafood appetizer or side dish that's bursting with coastal flavors.
For 4 servings
In a mixing bowl, combine the squid rings with ginger-garlic paste, red chili powder, turmeric powder, coriander powder, garam masala, black pepper powder, salt, and 1 tablespoon of lemon juice. Mix thoroughly to ensure the squid is evenly coated. Cover and let it marinate in the refrigerator for at least 15 minutes, or up to 30 minutes for deeper flavor.
Heat the coconut oil in a wide, heavy-bottomed pan or a traditional tawa over medium-high heat. Once hot, add the sliced onions and sauté for 5-7 minutes until they turn soft and golden brown.
Add the slit green chilies and curry leaves to the pan. Sauté for another minute until the curry leaves are crisp and aromatic. Then, add the chopped tomatoes and cook for 4-5 minutes, stirring occasionally, until they become soft and mushy, and you see oil separating from the masala.
Increase the heat to high and add the marinated squid to the pan. Mix well to combine with the onion-tomato masala. Spread the squid in a single layer as much as possible. The squid will release water initially. Continue to cook, stirring frequently, for 5-7 minutes until all the water has evaporated and the masala clings beautifully to the squid rings.
Be careful not to overcook the squid, as it will become tough and rubbery. Once the squid is opaque and tender, turn off the heat. Drizzle the remaining 1 tablespoon of lemon juice over the top, garnish with freshly chopped coriander leaves, and give it a final toss. Serve immediately while hot.
Tender squid rings marinated in a fiery blend of South Indian spices, then pan-fried to perfection on a hot tawa. A quick and delicious seafood appetizer or side dish that's bursting with coastal flavors.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 250.43 calories per serving with 20.88g of protein, it's a moderately challenging recipe perfect for appetizer or side or lunch or dinner.
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Reduce the amount of red chili powder by half and omit the green chilies for a milder flavor that's more kid-friendly.
Add 1 teaspoon of fennel seed powder (saunf) and a few crushed black peppercorns along with the other dry spices for a distinct Chettinad flavor profile.
Substitute the lemon juice with 1 tablespoon of white vinegar and add a pinch of sugar at the end for a tangy and slightly sweet Goan-inspired flavor.
Add thinly sliced bell peppers (capsicum) or onion petals along with the onions to add extra crunch, color, and nutrition to the dish.
Squid is packed with high-quality protein, which is essential for building and repairing tissues, supporting muscle growth, and maintaining overall body function, all while being relatively low in calories.
This dish provides a good amount of Vitamin B12 and B3 (Niacin). These vitamins are crucial for energy metabolism, helping your body efficiently convert the food you eat into usable energy and supporting brain health.
Squid is a great source of essential minerals like selenium, a powerful antioxidant that protects cells from damage, and copper, which is vital for iron absorption and the formation of red blood cells.
A single serving of Squid Tawa Fry (approximately 180g) contains around 250-300 calories. The majority of calories come from the lean protein in the squid and the fats from the coconut oil.
Yes, in moderation, it is a healthy dish. Squid is an excellent source of lean protein, selenium, and vitamin B12. This recipe uses shallow-frying, which is healthier than deep-frying. However, squid is naturally high in dietary cholesterol, so it should be consumed as part of a balanced diet.
The key is to cook it quickly over high heat. Squid cooks very fast. As soon as it turns opaque and is cooked through (typically 5-7 minutes), remove it from the heat. Overcooking causes the proteins to tighten, resulting in a tough, rubbery texture.
Absolutely. Thaw the frozen squid completely in the refrigerator overnight or under cold running water. Before marinating, it's crucial to pat the squid rings completely dry with paper towels to remove excess moisture, which ensures a good fry.
It's very versatile. Serve it as a delicious appetizer with lemon wedges and sliced onions. It also works wonderfully as a side dish with a simple South Indian meal of steamed rice and rasam or sambar.
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