Squid with Tomato Sauce

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Squid with Tomato Sauce
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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
411
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie411 kcal(20 %)
Protein40.95 g(42 %)
Fat17.08 g(15 %)
Carbohydrates23.62 g(16 %)
Sugar added0 g(0 %)
Roughage3.96 g(13 %)
Vitamin A255.29 mg(31,911 %)
Vitamin D0 μg(0 %)
Vitamin E4.97 mg(41 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.91 mg(83 %)
Niacin13.92 mg(116 %)
Vitamin B₆0.47 mg(34 %)
Folate64.14 μg(21 %)
Pantothenic acid1.36 mg(23 %)
Biotin9.63 μg(21 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C49.95 mg(53 %)
Potassium1,266.84 mg(32 %)
Calcium125.82 mg(13 %)
Magnesium116.87 mg(39 %)
Iron2.53 mg(17 %)
Iodine1.5 μg(1 %)
Zinc4.32 mg(54 %)
Saturated fatty acids3.11 g
Cholesterol564.94 mg

Ingredients

for
4
Ingredients
800 grams Squid ring (frozen)
juiced lemons
2 onions
2 garlic
1 zucchini
700 grams tomatoes
salt
1 generous pinch cayenne pepper
2 tablespoons olive oil
Basil
How healthy are the main ingredients?
tomatoolive oillemononiongarliczucchini

Preparation steps

1.

Combine squid with some lemon juice and thaw.

2.

Water small clay pot.  

3.

Peel onions and cut into rings. Peel garlic and chop finely. Rinse, trim and slice zucchini.

4.

Blanch tomatoes in hot water, rinse in cold water and peel, quarter and remove seeds, chop.

5.

Combine onion rings, garlic, zucchini and tomatoes. Place vegetables in the clay pot and season with salt and cayenne pepper.

6.

Spread with squid rings, season with salt and pepper and drizzle with olive oil and remaining lemon juice. Rinse and chop basil and sprinkle on top of squid. Place pot into a cold oven and turn oven temperature to 200°C (approximately 400°F), cook, covered, for about 20 minutes. Remove from the oven and serve.