Jamie Oliver

Quick stewed squid with tomatoes

Cooked with butter beans and olives

Quick stewed squid with tomatoes

Serves 2
Cooks In35 minutes
DifficultySuper easy
Nutrition per serving
  • Calories
    330
    17%
  • Fat
    9g
    13%
  • Saturates
    4.2g
    21%
  • Protein
    34.1g
    76%
  • Carbs
    29.2g
    11%
  • Sugars
    9g
    10%
  • Salt
    2.58g
    43%
  • Fibre
    8.5g
    -

Of an adult's reference intake

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Ingredients

  • 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
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Method

  1. 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.
  2. 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.
  3. 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.

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Nutrition per serving
  • Calories
    330
    17%
  • Fat
    9g
    13%
  • Saturates
    4.2g
    21%
  • Protein
    34.1g
    76%
  • Carbs
    29.2g
    11%
  • Sugars
    9g
    10%
  • Salt
    2.58g
    43%
  • Fibre
    8.5g
    -

Of an adult's reference intake


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