Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Stuffed Squid
35 min., ready in 45 min.
Time:
505
calories
Calories:
Ingredientsfor
- 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
Preparation
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.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 505 cal. | (24 %) | ||
| Protein | 51.5 g | (53 %) | ||
| Fat | 14.67 g | (13 %) | ||
| Carbohydrates | 30.02 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.96 g | (7 %) |