Squid in Spicy Tomato Sauce
Squid in Spicy Tomato Sauce - Juicy calamari, excellently prepared - like an Italian holiday by the sea
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.
(Percentage of daily recommendation)
| Calorie | 227 cal. | (11 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 8.1 μg | (14 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 457 mg | (11 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 141 mg | |||
| Cholesterol | 150 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 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
- salt
- peppers
- ¼ cup dry white wine (or fish stock)
- ¼ cup Tomato juice
- 2 sprigs Basil
Kitchen utensils
Preparation steps
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.
Rinse tomatoes and cut out the stems. Cut tomatoes into quarters, remove seeds and chop coarsely.
Cut capers in half. Pit the olives. Peel the garlic and chop finely.
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.
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.
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.
