Stuffed Squid Skewers
(1 vote)
(1 vote)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
283
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 283 cal. | (13 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 91.9 μg | (153 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 5.5 μg | (183 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,162 mg | (29 %) | ||
| Calcium | 288 mg | (29 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 288 mg | |||
| Cholesterol | 282 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 kitchen-ready Calamari
- 1 small carrot
- 1 small stalk Celery
- 1 onion
- 3 garlic cloves
- 3 Tbsps olive oil
- 50 grams pureed Tomatoes (finished product)
- 1 bunch curly parsley
- 8 Cherry tomatoes
- 2 slices Toast (day-old)
- 3 Tbsps grated Parmesan
- Wooden skewer
- 1 Tbsp vegetable oil (for brushing)
- salt
- freshly ground peppers
Preparation steps
1.
Rinse calamari in cold water and pat dry. Remove tentacles and separate into small cubes. Peel carrot and celery, trim and dice. Peel onion and garlic and chop.
2.
Heat oil in a pot, add vegetables and tentacle and season with salt. Cook for about 5 minutes. Add tomato puree and simmer for another 10 minutes.
3.
In the meantime, rinse parsley, shake dry and chop leaves. Rinse cherry tomatoes and cut into quarters. Crumble bread and toast in a dry skillet. Add bread crumbs, parsley, tomato, and Parmesan to vegetable mixture, mix well and fill calamari with bread mixture.
4.
Stick squid on wooden skewers, brush with oil and season with salt and pepper. Cook over medium heat on each side for about 5 minutes.
