Quick stewed squid with tomatoes

stewed squid

Serves 2

  • 1 splash olive oil

  • 1 small red onion, finely diced

  • 1 clove garlic, sliced

  • a few sprigs fresh parsley, leaves picked and chopped, stalks chopped

  • 1 small handful pitted black olives

  • 1 red chilli, deseeded and finely sliced

  • 1 pinch smoked paprika

  • 400 g tinned chopped tomatoes

  • 215 g tinned butter beans, drained and rinsed

  • 300 g fresh squid, from sustainable sources, ask your fishmonger, cleaned, cut into pieces and scored, or sliced into rings

  • lemon zest, finely grated

  • lemon wedges, to serve

In a wide saucepan, heat a splash of oil and fry the onion, garlic and parsley stalks until soft. Add the olives, chilli and paprika and fry for a minute or so before adding the tomatoes. Simmer gently for 15 minutes.



Add the butter beans and season well with salt and pepper. Bring back to the boil and lay the squid in one layer on top of the tomato sauce. Cover with a lid or double sheet of foil, then simmer gently for 5 minutes.



Check the squid is cooked and season to taste. Mix the chopped parsley leaves and grated lemon zest together, and sprinkle a little over each. Serve with lemon wedges.

Nutritional Information

Quick stewed squid with tomatoes

Cooked with butter beans and olives

0 foodies cooked this
Squid needn't involve loads of prep – this recipe rustles up a quick, tasty meal for two in no time
Serves 2
35m
Super easy
Print this recipe
Method

In a wide saucepan, heat a splash of oil and fry the onion, garlic and parsley stalks until soft. Add the olives, chilli and paprika and fry for a minute or so before adding the tomatoes. Simmer gently for 15 minutes.

Add the butter beans and season well with salt and pepper. Bring back to the boil and lay the squid in one layer on top of the tomato sauce. Cover with a lid or double sheet of foil, then simmer gently for 5 minutes.

Check the squid is cooked and season to taste. Mix the chopped parsley leaves and grated lemon zest together, and sprinkle a little over each. Serve with lemon wedges.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 417
    21%
  • Carbs 31.5g
    12%
  • Sugar 8.6g 10%
  • Fat 15.0g 21%
  • Saturates 2.3g 12%
  • Protein 34.3g 76%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 splash olive oil

  • 1 small red onion, finely diced

  • 1 clove garlic, sliced

  • a few sprigs fresh parsley, leaves picked and chopped, stalks chopped

  • 1 small handful pitted black olives

  • 1 red chilli, deseeded and finely sliced

  • 1 pinch smoked paprika

  • 400 g tinned chopped tomatoes

  • 215 g tinned butter beans, drained and rinsed

  • 300 g fresh squid, from sustainable sources, ask your fishmonger, cleaned, cut into pieces and scored, or sliced into rings

  • lemon zest, finely grated

  • lemon wedges, to serve