Stuffed Squid Tubes with Tomato Sauce
(1 vote)
(1 vote)
Health Score:
94 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Healthy, because
Even smarter
This Mediterranean dish is incredibely healthy from the mix of vegetables, and the squid is low in fat, high in lean protein, and high in minerals such as zinc, selenium and B12.
This dish pairs beautifull with a wholegrain baguette, which will also add a dash of fiber.
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- For Stuffed Squid
- 12 Squid tentacles (approximately 1-1/2-inch diameter)
- 1 sweet, red Bell pepper (rinsed; seeded and finely diced)
- 3 stalks Celery (rinsed and finely chopped)
- 5 scallions (rinsed and finely chopped)
- 4 cloves garlic cloves (peeled and minced)
- 3 cups fresh Crabmeat (picked over and chopped)
- 1 Tbsp fresh lemon juice
- For Vegetable Tomato Sauce
- 1 Tbsp good-quality olive oil
- 1 medium onion (peeled and diced)
- 4 cloves garlic cloves (peeled and minced)
- 1 small, sweet, red pepper (rinsed, seeded and finely diced)
- 1 small, yellow Bell pepper (rinsed; seeded and finely diced)
- 1 small Zucchini (rinsed; trimmed and finely diced)
- 8 cups canned, crushed Tomatoes (rinsed and halved)
- 1 tsp granulated sugar
- ¼ cup finely chopped, fresh Basil
- 1 Tbsp toasted Pine nuts
- 1 tsp dried oregano
- ¼ cup pitted, cured black olives
- ½ cup fresh Cherry tomatoes (rinsed and halved)
- salt (to taste)
- freshly ground Black pepper (to taste)
- In addition
- fresh Dill (for garnish)
Preparation steps
1.
For Stuffed Squid:
2.
Rinse squid tubes under cold running water and pat dry with paper towels.
3.
In a medium bowl, combine red peppers, celery, onions, garlic, crabmeat, and lemon juice. Stuff this mixture into the squid tubes and place them in a 9 x 13-inch baking dish. Set aside.
4.
Preheat oven to 350ºF.
5.
For Vegetable Tomato Sauce:
6.
Heat oil in a large skillet and saute onions for about 3 minutes. Add garlic, peppers, and zucchini and saute an additional 2 minutes. Add crushed tomatoes, sugar, basil, pine nuts, oregano, olives and cherry tomatoes. Simmer about 5 minutes. Pour sauce over the stuffed squid tubes and bake for 20 to 25 minutes. Garnish with fresh dill and serve.
