Cream of Tomato with Calamari

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Cream of Tomato with Calamari
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Health Score:
67 / 100
50 min.

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie775 cal.(37 %)
Protein55 g(56 %)
Fat43 g(37 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage2.8 g(9 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.7 μg(14 %)
Vitamin E17.2 mg(143 %)
Vitamin K26.4 μg(44 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin16.9 mg(141 %)
Vitamin B₆1 mg(71 %)
Folate68 μg(23 %)
Pantothenic acid1.8 mg(30 %)
Biotin28.2 μg(63 %)
Vitamin B₁₂11.3 μg(377 %)
Vitamin C17 mg(18 %)
Potassium1,028 mg(26 %)
Calcium336 mg(34 %)
Magnesium133 mg(44 %)
Iron3.3 mg(22 %)
Iodine60 μg(30 %)
Zinc3.5 mg(44 %)
Saturated fatty acids14.6 g
Uric acid411 mg
Cholesterol663 mg
Complete sugar4 g


1 cup Parmesan (grated)
1.333 cups fresh breadcrumbs
1 egg
3 cups Squid tentacle (cleaned and dried)
¼ cup olive oil
2 cloves garlic cloves (minced)
1 Tbsp tomato puree
1 Tbsp all-purpose flour
2 Tbsps Cognac
4 cups fish stock
¼ cup sunflower oil
¼ cup butter
4 sprigs rosemary (to garnish)
How healthy are the main ingredients?
Parmesanolive oilgarlic cloverosemaryegg

Preparation steps

In a large mixing bowl, combine the breadcrumbs, Parmesan and egg with some seasoning until you have an even mixture. Stuff the squid tubes with this mixture until they are full. Cover and chill until needed.
Prepare the soup base by heating the olive oil in a large saucepan over a medium-high heat for 1-2 minutes until hot. Add the garlic and saute for 1 minute, stirring occasionally. Add the tomato puree and cook while stirring occasionally for a further 2 minutes. Sprinkle the flour over and whisk well to combine. Add the Cognac and increase the heat to evaporate some of the alcohol.
Reduce the heat at this point and add the fish stock, slowly whisking in until smooth. Bring to the boil then reduce to a simmer for 10 minutes.
Remove the stuffed squid tubes from the fridge and allow to come to room temperature. When ready to cook them, heat the sunflower oil with some of the butter in batches in a frying pan over a medium-high heat and pan fry the tubes until golden brown all over and the filling is hot.
Reheat the soup to make sure it is piping hot and season it to taste. Ladle into serving bowls and add some of the stuffed squid. Garnish with a sprig of rosemary and serve immediately.