Italian · Dinner
Squid and Tomato Stew
Squid rings braised in a garlicky tomato sofrito with white wine, chili flakes, and parsley, simmered gently so the squid stays tender rather than rubbery. Finished with olive oil and served with crusty bread for mopping the sauce.
$7
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
420Calories
32.1gProtein
19.2gFat
24.8gCarbs
6.8gSugar
3.1gFiber
790mgSodium
424mgChol
2.9gSat Fat
780mgPotassium
95mgCalcium
3.4mgIron
1.5mcgVitamin B12
14mgVitamin C
low-calorie
gluten-free-adaptable
mediterranean
hidden-gems
Instructions
1
Prep
Clean the squid if not already done, slicing the body into rings and halving the tentacles, then pat dry with paper towel and set aside.
2
Sweat the garlic and onion in olive oil over medium-low heat for 4–5 minutes until softened, then deglaze with white wine over medium-high heat for 2 minutes until reduced by half.
3
Stir in canned tomatoes, tomato paste, and chili flakes, then simmer over medium-low heat for 8 minutes until the sauce thickens and deepens in colour.
4
Add the squid to the pot, cover, and simmer over low heat for 8–10 minutes, checking at 8 minutes, until the squid turns opaque and just firm, then finish with parsley and salt.
5
Plate
Spoon the stew into a shallow bowl and serve immediately with the crusty bread alongside for mopping up the sauce.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g squid
- 4 tbsp60ml olive oil
- 4 cloves4 cloves garlic
- 6 tbsp60g, about a fifth of a medium onion onion
- 1/2 cup120ml dry white wine
- 7 oz100g, a quarter of a 14oz can canned tomatoes
- 2 tbsp30g tomato paste
- 1/2 tsp1/2 tsp chili flakes
- 2 tbsp2 tbsp fresh parsley
- 2 slice60g crusty bread, to serve
- salt, to taste
