Smarter Home Cooking

Calamari in Tomato Sauce

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Calamari in Tomato Sauce
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
230
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie230 cal.(11 %)
Protein33 g(34 %)
Fat7 g(6 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage1.6 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D2 μg(10 %)
Vitamin E9 mg(75 %)
Vitamin K18 μg(30 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin11.5 mg(96 %)
Vitamin B₆0.9 mg(64 %)
Folate60 μg(20 %)
Pantothenic acid1.3 mg(22 %)
Biotin25.7 μg(57 %)
Vitamin B₁₂10.4 μg(347 %)
Vitamin C29 mg(31 %)
Potassium867 mg(22 %)
Calcium75 mg(8 %)
Magnesium81 mg(27 %)
Iron2 mg(13 %)
Iodine41 μg(21 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1.1 g
Uric acid301 mg
Cholesterol539 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
28 ozs Calamari (ready to cook)
2 onions (finely diced)
1 garlic clove (finely chopped)
2 Tbsps vegetable oil
9 ozs diced Tomatoes (canned)
2 Tbsps Tomato paste
½ tsp Cumin
2 Tbsps parsley (chopped)
salt
freshly ground peppers
How healthy are the main ingredients?
TomatoTomato pasteparsleyoniongarlic cloveCumin

Preparation steps

1.

Heat oil in a pan and saute onions and garlic until soft. Add tomato paste and saute briefly. Add tomatoes and 2/3 cup of water. Season with cumin powder, salt and pepper. Simmer, stirring occasionally, for about 15 minutes.

2.

Add parsley and pour sauce into a baking dish. Add calamari and cover with sauce. Bake in preheated oven at 180°C (approximately 350°F) for about 20 minutes. Remove from oven and serve.