Braised Seafood Tubes

Average: 0 (0 votes)
(0 votes)
Braised Seafood Tubes
share Share
bookmark_border Copy URL
Health Score:
81 / 100
40 min.

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,156 cal.(55 %)
Protein193 g(197 %)
Fat22 g(19 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.3 mg(38 %)
Vitamin D11 μg(55 %)
Vitamin E31.8 mg(265 %)
Vitamin K16 μg(27 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.7 mg(64 %)
Niacin64.5 mg(538 %)
Vitamin B₆4.3 mg(307 %)
Folate221 μg(74 %)
Pantothenic acid6 mg(100 %)
Biotin122 μg(271 %)
Vitamin B₁₂55.6 μg(1,853 %)
Vitamin C85 mg(89 %)
Potassium3,516 mg(88 %)
Calcium471 mg(47 %)
Magnesium462 mg(154 %)
Iron10.4 mg(69 %)
Iodine322 μg(161 %)
Zinc10.6 mg(133 %)
Saturated fatty acids5.4 g
Uric acid1,661 mg
Cholesterol3,014 mg
Complete sugar6 g


2 slices crustless white bread (torn into pieces)
cup milk
cup fish stock
10 shrimp
3 Tbsps olive oil
1 onion (finely chopped)
3 cloves garlic cloves (finely chopped)
2 large, red chili peppers (finely chopped)
3 Tbsps fresh Basil (chopped)
1 egg yolk
40 Squid tentacles (cleaned)
40 Squid tentacles (cleaned)
cup white wine
2 cups canned Cherry tomatoes
To garnish
1 Tbsp fresh Basil (chopped)
How healthy are the main ingredients?
white breadolive oilgarlic cloveBasilBasilonion

Preparation steps

Soak the bread in the milk for 5 minutes and squeeze to remove any excess milk.
In a medium pan, bring the fish stock to a simmer. Add the shrimps and simmer until they become pink in color. When they are cooked, remove the shrimps, retaining the fish stock. Chop the shrimps.
Heat 1 Tbs olive oil in a large pan over a low temperature, add the onion, 1 crushed garlic clove and 1 of the chillies and cook until softened but not colored for about 5 minutes.
Add 3 tbsp basil, chopped shrimps, bread and egg yolk. Season to taste with salt and ground black pepper.
Cook for about 3 minutes until the mixture is fairly dry, stirring all the time to prevent it sticking.
Put the mixture in a piping bag. Pipe the stuffing into each squid tube so that it is three-quarters full and carefully secure each squid tube with a cocktail stick. Set aside the tentacles.
Heat 1 tablespoon of olive oil in a large skillet (frying pan) and add the squid tubes. Cook for about 10 minutes until lightly browned on both sides, turning frequently using the cocktail sticks. When the squid is golden-brown remove from the pan and keep warm.
Add the remaining chili and the two crushed garlic cloves to the pan and cook for a further 1 minute. Add the white wine and simmer for about 5 minutes.
Add the reserved fish stock and the tomatoes to the pan and simmer until the sauce is thickened. Season the sauce with salt and freshly ground black pepper to taste.
Sprinkle with the chopped basil, to garnish. Just before serving, rub the tentacles with olive oil. Add them to a hot griddle pan and cook for about three minutes until browned. Serve with the stuffed squid and tentacles and alongside.