Stir-fried Anchovies and Squid with Beans

Stir-fried Anchovies and Squid with Beans

A spicy and colorful mix of seafood and beans for a taste of summer.

Cooking time
25 minutes+
  • Nutrition facts are for one serving.
  • Time to cool is not included in the cooking time.

Ingredients(Servings: 2)

Ingredients(Servings: 2)

1, about 250 g or 9 oz.

30 g (1 oz.)

60 g (2 oz.)


1 clove


3 whole

1/2 tsp

1/4 tsp

1-2 tbsp

a pinch

3 tbsp

2 tsp or more to taste


  1. Remove squid skin and entrails, cut in half widthwise and then into 2 cm (1 in.)-wide pieces. Cut tentacles to similar size.
  2. Cut fava beans in half at seam.
  3. Remove string and stem from snow peas and heat in boiling water until green darkens, then allow to cool. If large, cut snow pea pods in half. Also remove string and stem from green peas and boil for about 1 min and cool. Remove green peas from pods.
  4. Cut onion into 5 mm (1/4 in.) cubes, mince garlic. Remove seeds from chili peppers and mince, and also mince anchovies.
  5. Heat 1 tbsp olive oil in a frying pan and add fava beans. While shaking pan, cook until beans are fragrant, then remove and set aside.
  6. Heat remaining olive oil in the frying pan and add garlic before oil becomes very hot. Add onion and chili pepper and stir-fry until onions are clear.
  7. Mix in anchovies and stir until sticky, then add squid and quickly pour on sake. Finally, add beans and peas, oregano, parsley, capers, black pepper and soy sauce and quickly stir fry, then serve.

Cooking Basics

Squid - clean and prepare

1. Pull off the tentacles

Taking care not to tear the innards, pull the tentacles and innards away from the body.

2. Remove the quill (cuttlebone)

Pull out the quill or cuttlebone (thin, clear sliver of cartilage) inside of the body. Remove any remaining innards inside of the body by scraping with a knife, then rinse with water and dry off.

3. Remove the wings (ears)

Place your fingers into the wings (or ears) and part attached to the body, from here pull the wings off of the body.

4. Peel off the skin

Starting where you removed the wings, peel off the skin by peeling around and off sideways as opposed to lengthwise. If you use a dry paper towel to grab onto the skin it will not slip in your fingers and peeling off will be easier.

5. Cut open the body

When cutting into rings is not required, cut open the body. To do so, fold over at the part where the wings were attached, lay your knife down sideways inside of the fold and slice open.

6. Prepare the tentacles

Place your knife blade just below the eyes and cut away the tentacles and innards. Place your knife into the cylindrical part and spread the tentacles, remove the hard beak and eyes. Scrape off small suction cups with your knife blade and cut away large ones.

7. Remove the ink sac

To prepare salted squid guts and grilled squid guts, gently pull the ink sac away from the innards.

Broad beans - removing from pod

Split the pod open at the seam and remove the beans inside.

Broad beans - peeling off the thin skin

Start peeling the thin skin from the blackish-colored line on these beans to make the process easier.


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