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Squid with Ginger-Soy Sauce Marinade

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026

Meets Patient’s editorial guidelines

This aromatic ginger and soy grilled squid is a vibrant, diabetes-friendly dish that packs a punch of umami flavour. By marinating the squid in a blend of fresh ginger and savoury soy sauce, the delicate seafood is infused with warmth and depth without the need for heavy fats. The quick grilling process ensures the squid remains tender while developing a beautiful charred finish that makes it a sophisticated choice for a light lunch or a fresh evening meal.

As a heart-healthy and low-calorie option, this seafood recipe is perfect for those looking for a nutritious, high-protein dish that fits into a balanced lifestyle. The use of mirin adds a subtle sweetness that complements the zingy ginger perfectly. Serve these tender morsels alongside a crisp green salad or some steamed pak choi for a complete, wholesome meal that is both satisfying and simple to prepare.

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Ingredients for Squid with Ginger-Soy Sauce Marinade

  • 120ml soy sauce

  • 2 tablespoons grated fresh ginger

  • 45ml mirin

  • 450g small squid (bodies and tentacles), cleaned

How to make Squid with Ginger-Soy Sauce Marinade

Mix together the soy sauce, ginger, and mirin in a large bowl to make the marinade. Reserve 120ml the marinade and set aside. Lay the squid in the remaining liquid, gently turning 4 times to coat all over. Marinate the squid for 10 minutes at room temperature, turning once.

Preheat a grill to hot. Grill the squid for about 4 minutes (5 minutes if they're larger than 30g apiece). Every 30 seconds flip the squid and brush on the reserved marinade. The squid will turn from translucent to white when they're ready, becoming tender and releasing a rich aroma. Be careful not to overcook; squid turns rubbery if grilled too long. Serve immediately.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 16 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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