Adobong Pusit
Seafood • Philippines
About Adobong Pusit
Squid adobo cooked in soy sauce, vinegar, and its own ink
How to Make Adobong Pusit (Traditional & Healthy Version)
Adobong Pusit is a beloved Filipino seafood dish that showcases the unique flavors of the Philippines. This traditional squid adobo is renowned for its savory, tangy, and slightly sweet taste, making it a staple in Filipino homes and gatherings. Originating from coastal regions, Adobong Pusit is prepared using fresh squid simmered in vinegar, soy sauce, garlic, and onions. The addition of squid ink gives the dish its signature dark color and rich umami depth. Filipinos cherish Adobong Pusit for its simplicity and comforting flavors. It's a dish that perfectly balances tradition with everyday practicality, as squid is widely available in Philippine markets. The aroma of simmering garlic and vinegar brings back memories of family meals and festive occasions. Whether served with steamed rice or enjoyed as part of a seafood spread, this healthy version of Adobong Pusit offers a lighter, yet authentic, taste of Filipino heritage. Perfect for anyone seeking an authentic Filipino experience, it’s a dish that highlights the resourcefulness and culinary creativity of the Philippines.
Ingredients(for 1 bowl (about 200g cooked Adobong Pusit) with rice)
- 500 grams Fresh squid (pusit) (cleaned, with ink sacs reserved)
- 1 medium White onion (sliced)
- 4 cloves Garlic (minced)
- 1/4 cup Vinegar (cane or coconut)
- 3 tablespoons Low-sodium soy sauce
- 1 piece Bay leaf (laurel leaf)
- 1 teaspoon Black peppercorns (whole or cracked)
- 1 small Tomato (diced) - optional
- 1 piece Green chili (siling haba) (optional, for mild heat) - optional
- 1 tablespoon Cooking oil (canola or coconut)
Instructions
- 1
Clean the squid thoroughly. Remove the head, innards, beak, and transparent backbone, reserving the ink sacs in a small bowl. Slice squid bodies into rings and set aside.
5 minutes
Be careful not to burst the ink sacs when extracting to maximize flavor.
- 2
Heat cooking oil in a non-stick pan over medium heat. Sauté garlic and onions until fragrant and translucent.
3 minutes
Low heat prevents garlic from burning and adds sweetness.
- 3
Add diced tomato (if using) and cook until softened. Stir in squid rings and tentacles. Sauté for 2-3 minutes until squid just turns opaque.
4 minutes
Avoid overcooking squid; it can become rubbery.
- 4
Pour in vinegar and let it simmer without stirring for 2 minutes to mellow the acidity.
2 minutes
Letting vinegar boil off before mixing prevents a sour aftertaste.
Why This Dish is Healthy
This healthy Adobong Pusit recipe uses lean squid and minimal oil, making it ideal for calorie-conscious eaters. Its high protein content increases satiety, helping to manage weight. The dish’s natural flavors reduce the need for excessive salt or artificial seasoning. By using fresh, whole ingredients and avoiding deep-frying, this Filipino favorite fits well into a balanced diet. The vinegar and soy sauce base also means low carbohydrate content, suitable for those monitoring their macros.
Adobong Pusit is naturally low in calories and fat, making it an excellent choice for a light yet satisfying meal. Squid provides lean protein, essential for muscle repair and overall health. It contains significant amounts of vitamin B12, selenium, and phosphorus, as well as omega-3 fatty acids for heart and brain health. The use of minimal oil and the inclusion of garlic, onions, and tomatoes add fiber, antioxidants, and micronutrients. With low glycemic ingredients and no added sugars, this dish supports balanced blood sugar levels.
Pro Tips
- 💡Tip 1: Do not overcook the squid to keep it tender.
- 💡Tip 2: Use fresh squid ink for richer flavor and color.
- 💡Tip 3: Add green chili for a subtle heat if desired, but keep it mild for children.
Storage & Serving
Store leftover Adobong Pusit in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to prevent the squid from becoming tough. Best consumed fresh.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 130.0 kcal |
| Protein | 15.0 g |
| Carbohydrates | 4.0 g |
| Total Fat | 6.0 g |
| Fiber | 0.0 g |
