Squid in Tomato Sauce

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Squid in Tomato Sauce
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
167
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie167 cal.(8 %)
Protein11 g(11 %)
Fat6 g(5 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3.6 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E3.8 mg(32 %)
Vitamin K30 μg(50 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.5 mg(36 %)
Folate89 μg(30 %)
Pantothenic acid1 mg(17 %)
Biotin15.1 μg(34 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C64 mg(67 %)
Potassium810 mg(20 %)
Calcium49 mg(5 %)
Magnesium55 mg(18 %)
Iron1.7 mg(11 %)
Iodine17 μg(9 %)
Zinc0.7 mg(9 %)
Saturated fatty acids1 g
Uric acid105 mg
Cholesterol138 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
4 Squid tentacles
2 Tbsps olive oil
3 Beefsteak tomato
2 garlic cloves
2 shallots
1 jar white wine
1 fresh lemon
juiced lemons
½ bunch parsley
salt
peppers
How healthy are the main ingredients?
olive oilparsleygarlic cloveshallotlemonlemon

Preparation steps

1.

Clean, rinse and pat dry squid tubes. Peel shallots and garlic and chop. Heat oil in a pan and saute shallots and garlic until translucent. Add squid and saute for a few minutes. 

2.

Deglaze pan with white wine and simmer on low heat until reduced by half. Rinse and quarter tomatoes, remove seeds and chop. 

3.

Add tomatoes to squid and cook for another 8 minutes. Arrange on plates and drizzle with lemon juice. Slice whole lemon. Garnish squid with lemon slices and chopped parsley. Serve.