Stuffed Squid

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Stuffed Squid
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 45 min.
Ready in
Calories:
505
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie505 cal.(24 %)
Protein51.5 g(53 %)
Fat14.67 g(13 %)
Carbohydrates30.02 g(20 %)
Sugar added0 g(0 %)
Roughage1.96 g(7 %)
Vitamin A162.29 mg(20,286 %)
Vitamin D0.47 μg(2 %)
Vitamin E4.95 mg(41 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂1.35 mg(123 %)
Niacin16.83 mg(140 %)
Vitamin B₆0.25 mg(18 %)
Folate78.61 μg(26 %)
Pantothenic acid1.78 mg(30 %)
Biotin0.3 μg(1 %)
Vitamin B₁₂4.04 μg(135 %)
Vitamin C25.54 mg(27 %)
Potassium1,040.84 mg(26 %)
Calcium251.31 mg(25 %)
Magnesium120.23 mg(40 %)
Iron3.86 mg(26 %)
Iodine15.02 μg(8 %)
Zinc4.96 mg(62 %)
Saturated fatty acids3.51 g
Cholesterol703.57 mg

Ingredients

for
4
Ingredients
1 Fennel bulb
1 tsp lemon juice
3 Tbsps freshly grated Parmesan
120 grams white bread (without crust)
4 Tbsps chopped parsley
1 tsp chopped rosemary
1 egg
Sea salt
freshly ground peppers
10 Calamari (ready to cook)
2 Tbsps olive oil
200 milliliters dry white wine
100 milliliters Vegetable broth
How healthy are the main ingredients?
white breadParmesanparsleyolive oilrosemaryFennel bulb

Preparation steps

1.

Prepare stuffing. Rinse fennel and grate coarsely. Combine with lemon juice and Parmesan. Cut white bread into pieces and mix with 3 tablespoons of parsley, rosemary and egg, mix well and season with salt and pepper. Combine with fennel mixture.

2.

Rinse and dry calamari, remove long tentacles and fins. Place stuffing into a pastry bag with a large tip and pipe into calamari cavities, secure openings with toothpicks. 

3.

 Heat oil in a pan and cook calamari on all sides. Deglaze pan with white wine and broth and simmer, covered, for about 5-6 minutes on low heat.  

4.

Sprinkle with remaining parsley and season with salt and pepper. 

5.

If desired, serve with a mixed vegetable salad.