Dinner

Stir-Fried Squid with Udon, Pak Choi and Oyster Sauce

Name: Stir-Fried Squid with Udon, Pak Choi and Oyster Sauce
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 180 g Squid, cleaned, tubes in rings; 150 g Cooked udon noodles; 1 tbsp (15 g) Oyster sauce; 2 tsp (10 g) Soy sauce; 120 g Pak choi; 80 g Red pepper; A thumb, sliced thin Fresh ginger; 2 cloves, about 6 g Garlic; 20 g Spring onion; 5 g Rapeseed oil

Squid rings, pak choi and red pepper in a hot wok with ginger and garlic, udon noodles and oyster sauce tossed through. 37 g of protein for 443 kcal.

Calories: 443kcal
Protein: 37g
Fat: 9g
Carbs: 53g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Molluscs
Soya

Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Squid, cleaned, tubes in rings180 g
Weighed raw.
Cooked udon noodles150 g
Cooked weight.
Oyster sauce1 tbsp (15 g)
Soy sauce2 tsp (10 g)
Pak choi120 g
Red pepper80 g
Fresh gingerA thumb, sliced thin
Garlic2 cloves, about 6 g
Spring onion20 g
Rapeseed oil5 g

Method

Loosen the udon in a bowl of hot water for two minutes and drain. Cut the pak choi stalks from the leaves.
Heat the oil in a wok until it just smokes. Add the ginger and garlic for twenty seconds, then the pepper and pak choi stalks for two minutes.
Add the squid and stir-fry for ninety seconds until it turns opaque. Add the noodles, the leaves, the oyster sauce and soy and toss for a minute until everything is coated and the leaves have wilted.
Spring onion over the top and eat it hot.

Worth knowing

Squid goes in late and comes off fast. It is done when it turns from translucent to white, and past that it toughens by the second.
Oyster sauce is 100 kcal per 100 g and mostly sugar, so a tablespoon is 15 kcal. It is also where the gluten in this dish comes from; a gluten-free version exists if that matters.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.