Simmered squid

Gluten Free
Dairy Free
Health score
50%
Simmered squid
95 min.
4
371kcal

Suggestions


Indulge your taste buds with our delectable Simmered Squid, a dish that beautifully blends Mediterranean flavors and offers a warm, comforting experience. Perfect for a lunch or dinner gathering, this gluten-free and dairy-free main course brings the essence of seaside dining right to your table. Imagine the tender squid rings infused with aromatic herbs and spices, paired with the rich depth of red wine and chopped tomatoes, creating a sumptuous sauce that's both satisfying and nutritious.

In just 95 minutes, you can transform simple ingredients into a culinary delight that serves four, making it ideal for family meals or intimate dinners with friends. The combination of fresh coriander and zesty orange zest adds a refreshing twist that brightens the dish, while the careful simmering ensures that each bite is bursting with flavor. With approximately 371 calories per serving, this dish lets you indulge guilt-free.

Gather your loved ones and embark on an adventurous journey of flavors that will leave them raving about your culinary prowess. Whether you’re a seasoned home cook or just starting your cooking journey, this Simmered Squid recipe will inspire you to explore the world of seafood in a way that’s both approachable and satisfying. Get ready to dive into a plateful of savory goodness!

Ingredients

  • tbsp olive oil for drizzling
  • kg squid rings thick prepared cleaned cut into rings
  •  onion chopped
  •  garlic clove sliced
  • pinch pepper 
  • tsp fennel seeds 
  •  bay leaves 
  • tbsp rosemary roughly chopped
  • pinch sugar 
  • tbsp red wine vinegar 
  • 400 canned tomatoes chopped canned
  • 200 ml red wine 
  • handful cilantro leaves chopped
  • 0.5  orange zest 

Equipment

  • sauce pan

Directions

  1. Heat the olive oil in a shallow saucepan or flameproof casserole and add the squid, onions and garlic.
  2. Add the dry ingredients and simmer until all the liquid has evaporated and the onions are tender, about 15 mins.
  3. Add the vinegar and chopped tomatoes, simmer for 1 min, then pour over the red wine and season. Simmer very gently on the lowest heat, stirring occasionally, for 1 hr or until the sauce is rich and the squid is really tender.
  4. Turn off the heat, leave to cool slightly, then drizzle with a little more olive oil and scatter with the coriander and orange zest.

Nutrition Facts

Calories371kcal
Protein50.58%
Fat20.56%
Carbs28.86%

Properties

Glycemic Index
70.52
Glycemic Load
3.89
Inflammation Score
-7
Nutrition Score
31.696086925009%

Flavonoids

Cyanidin
0.1mg
Petunidin
1mg
Delphinidin
1.02mg
Malvidin
7.02mg
Peonidin
0.63mg
Catechin
3.62mg
Epigallocatechin
0.03mg
Epicatechin
1.92mg
Epicatechin 3-gallate
0.01mg
Hesperetin
0.32mg
Naringenin
0.9mg
Apigenin
0.07mg
Luteolin
0.04mg
Isorhamnetin
2.77mg
Kaempferol
0.41mg
Myricetin
0.27mg
Quercetin
12.26mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:370.94kcal
18.55%
Fat:7.51g
11.56%
Saturated Fat:1.51g
9.43%
Carbohydrates:23.75g
7.92%
Net Carbohydrates:20.1g
7.31%
Sugar:7.33g
8.14%
Cholesterol:582.5mg
194.17%
Sodium:249.36mg
10.84%
Alcohol:5.38g
100%
Alcohol %:1.43%
100%
Protein:41.6g
83.2%
Copper:4.96mg
247.85%
Selenium:113.37µg
161.95%
Vitamin B2:1.12mg
66.11%
Phosphorus:620.42mg
62.04%
Vitamin B12:3.25µg
54.17%
Vitamin C:28.73mg
34.83%
Vitamin B3:6.93mg
34.66%
Vitamin E:4.81mg
32.03%
Potassium:1091.76mg
31.19%
Magnesium:119.55mg
29.89%
Zinc:4.35mg
28.98%
Manganese:0.51mg
25.5%
Vitamin B6:0.44mg
21.77%
Iron:3.86mg
21.43%
Vitamin B5:1.64mg
16.38%
Calcium:155.82mg
15.58%
Fiber:3.65g
14.59%
Vitamin B1:0.17mg
11.08%
Vitamin K:10.99µg
10.47%
Folate:40.27µg
10.07%
Vitamin A:412.13IU
8.24%