Mực Nướng Chao

Mực Nướng Chao is a vibrant Vietnamese grilled squid dish marinated in a savory fermented tofu sauce, resulting in a unique flavor profile. This healthy seafood option is perfect for those seeking a delicious meal packed with nutrients and rich in umami.

Ingredients

• Squid - 300 grams, cleaned and cut into rings
• Chao (fermented tofu) - 50 grams
• Garlic - 2 cloves, minced
• Lime juice - 2 tablespoons
• Fish sauce - 1 tablespoon
• Honey - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Sesame oil - 1 teaspoon
• Fresh cilantro - for garnish
• Lettuce leaves - for serving

Steps

1. In a bowl, mash the chao (fermented tofu) until smooth.
2. Add minced garlic, lime juice, fish sauce, honey, black pepper, and sesame oil to the mashed chao and mix well to create the marinade.
3. Add the cleaned squid rings to the marinade, ensuring they are well coated. Marinate for at least 15 minutes.
4. Preheat your grill or grill pan over medium-high heat.
5. Thread the marinated squid onto skewers for easy grilling.
6. Grill the squid skewers for about 2-3 minutes on each side, or until they are opaque and slightly charred.
7. Remove from the grill and let rest for a minute.
8. Serve the grilled squid on a plate with fresh cilantro and lettuce leaves on the side.

Nutrition

• Calories: 220
• Protein: 30 g
• Carbs: 10 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 0.2 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Low in calories, making it a great option for weight management.

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