Squid with stir-fried vegetables.

A quick and delicious diet-friendly dish with which you can also dress pasta, couscous, grains, or rice, according to your tastes.
Tasty and colorful, you can also change the vegetables as you like, depending on the season, and you can use it as an appetizer or a vitamin-rich main course.
Squid or cuttlefish will be seared in the pan, then cut and stir-fried with the vegetables.

Thought for you

Cost: Very Cheap
Preparation time: 20 Minutes
Portions: 3
Cooking methods: Stovetop
Cuisine: Italian
Seasonality: All Seasons

313.96 Kcal

calories per serving

Info Close

Energy 313.96 (Kcal)
Carbohydrates 12.06 (g) of which sugars 4.50 (g)
Proteins 24.16 (g)
Fat 21.07 (g) of which saturated 3.97 (g)of which unsaturated 1.69 (g)
Fibers 3.21 (g)
Sodium 485.29 (mg)

Indicative values for a portion of 300 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

Let’s go shopping

10.5 oz squid (or cuttlefish net weight)
10.5 oz zucchini
1.75 oz onion
3.5 oz tomatoes (ripe)
1 tablespoon tomato paste
to taste salt
to taste pepper
2 tablespoons extra virgin olive oil

Let’s look at the nutrients

Tools

What we need

1 Knife
1 Cutting Board
1 Pan

Steps

To make

Start by cleaning the squid, first removing the head and isolating the tentacles.
Open the squid body and clean it from the insides on the inside part.
Peel the zucchini and cut them into sticks,
then it’s the onion’s turn…
and finally peel and cut the tomatoes into pieces.
Now that everything is ready, we can start cooking.
In a hot pan, put the cuttlefish and sear it without anything else for 3 minutes on each side, then cut it into strips and set aside.
Peel the onion, cut it into pieces, and put it in the pan with oil; sauté for about 3 minutes
then add the squid and continue cooking for another 3 minutes, always stirring over high heat.
Now add the zucchini, sautéing and cooking them for another 4 minutes
then add the diced tomatoes, salt, pepper, or chili pepper. Add half a glass of water and cook for another 5 minutes.
Serve with some basil leaves.
At this point, you can enjoy the dish or continue the recipe as a pasta sauce.
I used whole wheat pasta, but you can use whichever you prefer,
When the pasta is cooked, transfer it to the pan with the squid and stir-fried vegetables.
And here is the whole wheat pasta with Squid and Stir-Fried Vegetables ready.