Squid stew is a tasty main course featuring these delicious mollusks.
Squid are very low in fat, a good source of protein, and minerals including sodium, magnesium, calcium, phosphorus, potassium, and vitamin A.
They have delicate yet flavorful meat that, in the sauce of this recipe, is enhanced with aromatic herbs and spices such as garlic, parsley, and chili pepper.
The result is a nutritious dish, perfect to enjoy with some toasted bread, and its sauce can also be a great condiment for pasta.
A simple and quick fish-based preparation that can thus solve both the first and second course in one fell swoop, or even be presented as a standalone dish.
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- Difficulty: Very Easy
- Cost: Cheap
- Preparation time: 20 Minutes
- Portions: 3
- Cooking methods: Stovetop
- Cuisine: Italian
- Energy 286.15 (Kcal)
- Carbohydrates 9.81 (g) of which sugars 1.02 (g)
- Proteins 22.63 (g)
- Fat 18.84 (g) of which saturated 3.70 (g)of which unsaturated 1.69 (g)
- Fibers 1.70 (g)
- Sodium 586.86 (mg)
Indicative values for a portion of 366 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 6 squid (large)
- 1 clove garlic
- 1 bunch parsley
- 1/4 cup extra virgin olive oil
- to taste dried red chili pepper (spicy)
- 1.5 cup tomato puree (or tomato pulp)
- to taste salt
- to taste water
Tools
- 1 Cutting Board
- 1 Knife
- 1 Pan – non-stick
Steps
To prepare the squid stew, clean the squid by separating the tail from the mantle and removing the cartilage, innards, beak, and eyes.
Then remove the fins from the mantle, along with which the dark skin covering it will also come off.
Detach it also from the fins, which can naturally be used as well. Rinse well under running water and then cut the mantle into rings, leaving the little tail whole.
For this recipe, frozen squid are also fine, which should first be thawed and then cleaned and cut as indicated above.
In a pan, sauté finely chopped garlic and parsley in olive oil, then add the tomato puree (or tomato pulp) and a cup of water.
Once it reaches a boil, salt and add a piece of spicy red chili pepper. Let cook for about ten minutes on medium flame in a partially covered pan.
When the sauce starts to smell cooked, add the squid and let them cook for about 10 minutes, stirring occasionally.
Serve immediately, sprinkling fresh chopped parsley on top.
The squid stew recipe is now ready.
It is advisable to consume immediately. However, they can be stored in the fridge, sealed in an airtight container, for one day. They can be frozen only if fresh ingredients were used.
It is advisable to consume immediately. However, they can be stored in the fridge, sealed in an airtight container, for one day. They can be frozen only if fresh ingredients were used.
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