Squid and Tomato Dish

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Squid and Tomato Dish
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
209
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie209 cal.(10 %)
Protein26 g(27 %)
Fat7 g(6 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.3 μg(7 %)
Vitamin E6 mg(50 %)
Vitamin K18.4 μg(31 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.4 mg(78 %)
Vitamin B₆0.8 mg(57 %)
Folate86 μg(29 %)
Pantothenic acid1.3 mg(22 %)
Biotin22.5 μg(50 %)
Vitamin B₁₂6.9 μg(230 %)
Vitamin C46 mg(48 %)
Potassium989 mg(25 %)
Calcium81 mg(8 %)
Magnesium80 mg(27 %)
Iron2.1 mg(14 %)
Iodine30 μg(15 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.2 g
Uric acid241 mg
Cholesterol362 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
500 grams ready to cook Cuttlefish (or octopus)
2 Tbsps olive oil
1 onion
700 grams Tomatoes
2 Tbsps Tomato paste
1 tsp ground paprika
1 Pepperoncini
1 tsp thyme
250 milliliters Fish broth
How healthy are the main ingredients?
TomatoTomato pasteolive oilthymeonion

Preparation steps

1.

Rinse squid or octopus and cut into small pieces. Heat oil in a large saucepan. Peel onion, cut and saute. Add squid and simmer for 20 minutes over medium heat in closed pan.

2.

Blanch tomatoes, peel, remove seeds and cube flesh. Mix tomato paste and paprika with squid. Rinse pepperoncini, cut in half lengthwise, remove seeds and finely chop. Add tomatoes and season with thyme and salt. Pour in fish broth, close pot and simmer for a 1/2 hour. Season with salt and pepper.

3.

Serve with rice.

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