Stuffed Squid Tubes with Tomato Sauce

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Stuffed Squid Tubes with Tomato Sauce
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Health Score:
9,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
250
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie250 kcal(12 %)
Protein26.48 g(27 %)
Fat7.94 g(7 %)
Carbohydrates19.26 g(13 %)
Sugar added0.7 g(3 %)
Roughage4.89 g(16 %)
Vitamin A232.75 mg(29,094 %)
Vitamin D0 μg(0 %)
Vitamin E3.77 mg(31 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.41 mg(37 %)
Niacin10.04 mg(84 %)
Vitamin B₆0.57 mg(41 %)
Folate99.17 μg(33 %)
Pantothenic acid1.36 mg(23 %)
Biotin8.39 μg(19 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C90.61 mg(95 %)
Potassium1,100.6 mg(28 %)
Calcium152.04 mg(15 %)
Magnesium87.84 mg(29 %)
Iron2.28 mg(15 %)
Iodine1.34 μg(1 %)
Zinc4.3 mg(54 %)
Saturated fatty acids1.35 g
Cholesterol225.63 mg

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 (peeled and minced)
3 cups fresh Crabmeat (picked over and chopped)
1 tablespoon fresh lemon juice
For Vegetable Tomato Sauce
1 tablespoon good-quality olive oil
1 medium onion (peeled and diced)
4 cloves garlic (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 teaspoon granulated sugar
¼ cup finely chopped, fresh Basil
1 tablespoon toasted Pine nuts
1 teaspoon 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)
How healthy are the main ingredients?
tomatoCrabmeatgarlicPine nutsBasilolive oil

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.