stewed squid

Quick stewed squid with tomatoes

Cooked with butter beans and olives

stewed squid

35 mins

Super easy

serves 2

nutrition per serving

330

Calories


9g

Fat


4.2g

Saturates


9g

Sugars


2.58g

Salt


34.1g

Protein


29.2g

Carbs


8.5g

Fibre


of an adult’s reference intake


Ingredients

a splash of olive oil

1 small red onion, finely diced

1 garlic clove, sliced

sprigs of fresh parsley, leaves picked and chopped, stalks chopped

a small handful of pitted black olives

1 red chilli, deseeded and finely sliced

a pinch of smoked paprika

400g can of chopped tomatoes

215g can of butter beans, drained and rinsed

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

finely grated lemon zest and lemon wedges, to serve

Method

Squid needn't involve loads of prep – this recipe rustles up a quick, tasty meal for two in no time

  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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