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Best Easy Squid Masala Recipe

Name: Best Easy Squid Masala Recipe
Total time: 40 min
Yield: 200 g
Ingredients: Cleaned squid rings 1 lb; Onion 1 cup; Tomato 1 cup; Cilantro 0.25 cup; Green chili 2 pieces; Garlic cloves 4 cloves; Ginger 1 tbsp; Vegetable oil 2 tbsp; Mustard seeds 0.5 tsp; Turmeric powder 0.5 tsp; Ground coriander 1 tsp; Red chili powder 1 tsp; Garam masala 0.5 tsp; Salt 1 tsp

Experience the coastal flavors of Squid Masala, a traditional Indian fish curry with tangy, aromatic spices. This high protein, healthy dish is rich in omega-3 fatty acids and ideal for family meals.

Cook 40 min Difficulty NORMAL 205 kcal

#high protein #mediterranean #diabetic friendly

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Ingredients

Main ingredients

Cleaned squid rings 1 lb
Onion 1 cup
Tomato 1 cup
Cilantro 0.25 cup
Green chili 2 pieces
Garlic cloves 4 cloves
Ginger 1 tbsp

Seasonings/Sauce

Vegetable oil 2 tbsp
Mustard seeds 0.5 tsp
Turmeric powder 0.5 tsp
Ground coriander 1 tsp
Red chili powder 1 tsp
Garam masala 0.5 tsp
Salt 1 tsp

Nutrition summary

Carbohydrates 10 g 19%

Protein 24 g 47%

Fat 7 g 34%

Serving size 200g

Cooking steps

1

Heat 2 tbsp vegetable oil in a large skillet over medium heat, add mustard seeds, and let them crackle for 30 seconds.
2

Add chopped onions and sauté over medium heat until golden and soft, about 5-6 minutes; stir in minced garlic, ginger, and green chili, cooking for 2 minutes until aromatic.
3

Add tomatoes and cook on medium-high, stirring frequently, until they break down and oil separates, about 5 minutes.
4

Sprinkle in turmeric, ground coriander, red chili powder, garam masala, and salt; sauté the spice blend for 1 minute for a deep masala base.
5

Add cleaned squid rings, mix well, and cook uncovered on medium-high for 3-4 minutes until opaque; reduce heat to low, cover, and simmer for 8 minutes to ensure squid is tender but not rubbery.
6

Turn off heat, gently mix in chopped cilantro, and let the curry rest for 2 minutes before serving to meld flavors.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The star ingredient is cleaned squid rings, providing the main protein and unique seafood flavor of Squid Masala. Aromatic spices like mustard seeds, ground coriander, and garam masala create its signature coastal Indian taste, while onions, tomatoes, and chilies build body and freshness.

Q. What’s essential for perfectly cooked squid in masala?

To achieve tender, juicy squid, cook the rings uncovered over medium-high heat just until they turn opaque, then simmer gently on low for about 8 minutes. Overcooking can toughen the squid, so closely follow the timing and heat control in the recipe steps.

Q. How does this recipe avoid rubbery squid?

Prevent rubbery texture by avoiding prolonged high-heat cooking: after a quick sear, cover and simmer on low just until the squid is tender. Stir only as much as needed to coat the squid in masala, not to break up the rings, preserving a delicate bite.

Q. How many calories and protein are in a serving?

Each serving offers about 205 kcal and is packed with 24g of protein (47% of the calorie content), making Squid Masala a high-protein, healthy choice. Carbs are moderate at 10g (19%), and fat is 7g (34%), fitting well with diabetic friendly and Mediterranean-style meals.

Q. What makes this Squid Masala suitable for a healthy family meal?

This dish is high in protein, moderately low in carbs, and made with fresh squid and spices—ingredients rich in omega-3 fats and flavor but light on calories. Serving size is set at 200g per person for balanced nutrition, making it a heart-healthy, satisfying option for family dinners.

Best Easy Squid Masala Recipe

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