Shanghai, a vibrant metropolis known for its rich culinary history, offers an array of dishes that reflect its unique blend of traditional Chinese cooking techniques and modern influences. One of the most beloved dishes in Shanghai cuisine is Stir-Fried Squid with Tofu, or in Mandarin, “Shànghǎi mǔ kǎo dòufu” (上海炒鱿鱼豆腐). This dish combines the tender, delicate flavors of squid with the smooth, savory taste of tofu, resulting in a harmonious blend of textures and tastes that is both satisfying and nutritious.

In this article, we will explore the origins and cultural significance of this dish, the health benefits of its key ingredients, step-by-step instructions for preparing it, and helpful tips for perfecting your stir-fry. Whether you’re an experienced chef or a novice home cook, this Shanghai-style stir-fry is a dish that will elevate your culinary skills and introduce you to the wonders of Chinese cuisine.

The Origins of Stir-Fried Squid with Tofu

Shanghai is renowned for its refined and often subtly sweet flavors, which are a hallmark of Jiangnan cuisine, a regional style that includes Shanghai, Zhejiang, and Jiangsu provinces. Shanghai cuisine emphasizes fresh ingredients, balance, and delicate preparation methods. Unlike other regional Chinese cuisines, which may rely heavily on bold spices, Shanghai food tends to showcase the natural flavors of the ingredients with a focus on stir-frying and braising.

The dish Stir-Fried Squid with Tofu is a perfect example of this culinary philosophy. It combines two ingredients that are commonly used in Chinese kitchens: squid and tofu. Squid, a common seafood ingredient, offers a tender texture and a mild taste that pairs perfectly with tofu, which is prized for its versatility and ability to absorb the flavors of the dish. The use of soy sauce, ginger, and garlic helps elevate the natural flavors, while the tofu’s smooth, soft texture provides a balance to the chewy and tender squid.

While this dish is not exclusive to Shanghai, it is widely appreciated for its freshness and simplicity. The stir-frying technique, in particular, preserves the integrity of the ingredients, allowing them to retain their distinct textures while blending harmoniously in the dish.

Health Benefits of Stir-Fried Squid with Tofu

Not only is Stir-Fried Squid with Tofu delicious, but it also offers several health benefits due to its nutrient-rich ingredients. Let’s explore some of the key benefits of the main components of this dish:

Squid:

1. High in Protein: Squid is a great source of lean protein, which is essential for muscle growth, tissue repair, and overall body function. Protein is a vital macronutrient, and including it in your diet can help support immune function and maintain energy levels throughout the day.
2. Rich in Omega-3 Fatty Acids: Squid is an excellent source of omega-3 fatty acids, which are beneficial for heart health. These healthy fats can help reduce inflammation, lower cholesterol levels, and improve blood circulation.
3. Low in Calories: Squid is relatively low in calories, making it a great choice for those looking to maintain or lose weight while still getting a protein-rich meal. This makes Stir-Fried Squid with Tofu a balanced dish that provides nutrients without overloading the body with excess calories.

Tofu:

1. Good Source of Plant-Based Protein: Tofu, made from soybeans, is an excellent source of plant-based protein. It is particularly valuable for those following vegetarian or vegan diets. The protein in tofu helps support muscle function, immune health, and overall body wellness.
2. Rich in Iron and Calcium: Tofu is a great source of iron and calcium, two essential minerals needed for maintaining strong bones and a healthy blood circulation system. Regular consumption of tofu can help prevent iron deficiency and support bone health.
3. Low in Fat: Tofu is naturally low in fat, particularly saturated fat, making it a heart-healthy choice. It is also cholesterol-free, which is beneficial for maintaining healthy cholesterol levels.

Other Ingredients:

1. Ginger and Garlic: Both ginger and garlic have long been used in traditional Chinese medicine for their anti-inflammatory and digestive properties. Ginger is known for its ability to aid in digestion and relieve nausea, while garlic is rich in antioxidants and can help support immune health.
2. Vegetables: Many variations of Stir-Fried Squid with Tofu include vegetables such as bell peppers, onions, and snow peas, which add color, fiber, and additional vitamins and minerals to the dish. These vegetables support digestive health, boost the immune system, and provide a range of antioxidants.

Together, the ingredients in this dish create a nutritious meal that is low in fat and calories but high in essential nutrients, making it a great choice for a healthy, well-rounded diet.

How to Make Stir-Fried Squid with Tofu: A Step-by-Step Guide

Now that we’ve explored the history and health benefits of Stir-Fried Squid with Tofu, it’s time to dive into the recipe. This dish is easy to prepare and can be made in under 30 minutes, making it perfect for a quick yet satisfying meal.

Ingredients:

• 300g (about 10 oz) fresh squid (cleaned and sliced into rings or strips)
• 200g (about 7 oz) firm tofu (cut into cubes)
• 1 tablespoon vegetable oil (for stir-frying)
• 4-5 cloves garlic (minced)
• 1-inch piece of ginger (minced)
• 1 medium onion (sliced)
• 1 red bell pepper (sliced)
• 100g (3.5 oz) snow peas (optional)
• 1 tablespoon soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon rice wine (or Shaoxing wine)
• 1 teaspoon sugar
• Salt and pepper to taste
• 1 teaspoon cornstarch (optional, for thickening)
• Fresh cilantro (for garnish)

Instructions:

1. Prepare the Squid:
   • Begin by cleaning the squid if necessary. Cut the squid into rings or strips, depending on your preference. Make sure to remove the ink sac, beak, and skin. If using frozen squid, allow it to thaw completely before cooking.
2. Prepare the Tofu:
   • Cut the tofu into cubes. To remove excess moisture, gently press the tofu with a clean cloth or paper towel. This step helps the tofu absorb the flavors of the sauce and prevents it from becoming too watery during stir-frying.
3. Prepare the Vegetables:
   • Slice the onion, bell pepper, and snow peas (if using). Mince the garlic and ginger, and set them aside.
4. Stir-fry the Tofu:
   • Heat a large wok or skillet over medium-high heat and add 1 tablespoon of vegetable oil. Once the oil is hot, add the tofu cubes. Stir-fry the tofu until it becomes golden brown on all sides, about 4-5 minutes. Remove the tofu from the pan and set it aside.
5. Stir-fry the Aromatics:
   • In the same pan, add a little more oil if needed. Add the minced garlic and ginger, stir-frying for about 30 seconds until fragrant. Be careful not to burn the garlic.
6. Cook the Squid:
   • Add the squid rings or strips to the pan and stir-fry for about 2-3 minutes, or until they are cooked through but still tender. Squid cooks very quickly, so be careful not to overcook it, as it can become rubbery.
7. Add the Vegetables:
   • Add the sliced onion, bell pepper, and snow peas (if using) to the pan. Stir-fry the vegetables for about 2 minutes, or until they are just tender but still crisp.
8. Combine Ingredients:
   • Return the cooked tofu to the pan and stir to combine. Add the soy sauce, oyster sauce, rice wine, and sugar. Stir everything together and cook for another 2-3 minutes, allowing the flavors to meld. If you prefer a thicker sauce, you can dissolve 1 teaspoon of cornstarch in a tablespoon of water and add it to the pan to thicken the sauce.
9. Season to Taste:
   • Taste the dish and adjust the seasoning with salt and pepper as needed. The tofu should have absorbed the savory flavors of the sauce, while the squid should remain tender and flavorful.
10. Finish and Serve:

• Once the dish is well-combined and heated through, remove it from the heat. Garnish with fresh cilantro for a burst of color and added freshness.
• Serve the stir-fry hot, either on its own or with a side of steamed rice or noodles.

Tips for Perfect Stir-Fried Squid with Tofu

1. Don’t Overcook the Squid: The key to tender squid is not overcooking it. Squid cooks very quickly—usually no more than 2-3 minutes. Overcooked squid becomes tough and rubbery, so be sure to keep an eye on it during stir-frying.
2. Press the Tofu: Pressing the tofu helps remove excess moisture, allowing it to absorb more of the sauce and resulting in a firmer texture.
3. Add More Vegetables: You can always add other vegetables to the stir-fry, such as carrots, mushrooms, or baby corn, to make the dish even more colorful and nutritious.
4. Adjust the Spice Level: While this dish is typically mild, you can add some chili peppers or chili flakes for a spicy kick if you prefer a hotter flavor profile.
5. Make it Vegan: If you want to make this dish vegan, simply omit the oyster sauce and replace it with a vegan-friendly soy sauce or mushroom sauce.

Conclusion

Stir-Fried Squid with Tofu is a delicious and healthy dish that combines the tender, mild flavors of squid with the smooth, creamy texture of tofu. It offers a balanced combination of protein, healthy fats, and essential nutrients, making it a great choice for a quick and nutritious meal. Whether you’re a fan of Shanghai cuisine or simply looking for a new dish to try, this stir-fry is sure to become a favorite in your culinary repertoire. With its savory, aromatic flavors and versatility, it’s a dish that will impress family, friends, and guests alike.