EatSmarter exclusive recipe

Squid in Spicy Tomato Sauce

with Olives, Garlic and Capers
Average: 4.8 (5 votes)
(5 votes)
Squid in Spicy Tomato Sauce

Squid in Spicy Tomato Sauce - Juicy calamari, excellently prepared - like an Italian holiday by the sea

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Health Score:
79 / 100
30 min.

Healthy, because

Even smarter

Nutritional values

Cuttlefish rings contain a lot of selenium. The trace element is able to protect the body from harmful heavy metals by forming inactive protein complexes with them. In addition, the meat is very lean and is ideal for building muscle.

Use organic tomatoes when buying ingredients. They are not contaminated with chemical pesticides. They also offer more positive ingredients and more taste than the conventionally grown alternative.

1 serving contains
(Percentage of daily recommendation)
Calorie227 cal.(11 %)
Protein19 g(19 %)
Fat12 g(10 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0.1 mg(13 %)
Vitamin D1 μg(5 %)
Vitamin E4.3 mg(36 %)
Vitamin K8.1 μg(14 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.3 mg(21 %)
Folate36 μg(12 %)
Pantothenic acid0.6 mg(10 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂5 μg(167 %)
Vitamin C15 mg(16 %)
Potassium457 mg(11 %)
Calcium74 mg(7 %)
Magnesium52 mg(17 %)
Iron2.9 mg(19 %)
Iodine19 μg(10 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.1 g
Uric acid141 mg
Cholesterol150 mg
Complete sugar2 g
Development of this recipe:


14 ozs Squid tentacle (cleaned, if possible)
3 Tomatoes (about 250 grams)
8 caperberry (from a jar)
2 ozs black olives (with pits)
1 garlic clove
3 Tbsps olive oil
¼ cup dry white wine (or fish stock)
¼ cup Tomato juice
2 sprigs Basil
How healthy are the main ingredients?
olive oilBasilTomatogarlic clovesalt

Kitchen utensils

1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Sieve

Preparation steps

Squid in Spicy Tomato Sauce preparation step 1

Clean squid tubes well, pull out the quills and remove all the skins thoroughly. Then rinse the tubes thoroughly inside and out, pat dry and cut into thin rings.

Squid in Spicy Tomato Sauce preparation step 2

Rinse tomatoes and cut out the stems. Cut tomatoes into quarters, remove seeds and chop coarsely.

Squid in Spicy Tomato Sauce preparation step 3

Cut capers in half. Pit the olives. Peel the garlic and chop finely.

Squid in Spicy Tomato Sauce preparation step 4

Heat the olive oil in a skillet. Fry calamari over very high heat in 2 portions while turning. Season with salt and pepper. Add the garlic to the skillet and sauté briefly. Remove calamari from pan and set aside.

Squid in Spicy Tomato Sauce preparation step 5

Deglaze the skillet with white wine or stock. Add olives, capers, tomatoes and tomato juice, season with salt and pepper, bring to a boil and simmer for 1 minute.

Squid in Spicy Tomato Sauce preparation step 6

Rinse basil, shake dry pluck leaves and chop coarsely. Add basil and calamari to the sauce and bring to a boil again briefly. Let simmer over medium heat for 2-3 minutes. Distribute calamari among 4 plates and serve with crispy toasted whole-grain bread, if desired.