Stuffed Squid Two Ways

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Stuffed Squid Two Ways
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Health Score:
81 / 100
Difficulty:
advanced
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
704
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie704 cal.(34 %)
Protein47 g(48 %)
Fat33 g(28 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage2.6 g(9 %)
Vitamin A0.3 mg(38 %)
Vitamin D2 μg(10 %)
Vitamin E8.9 mg(74 %)
Vitamin K36 μg(60 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin17 mg(142 %)
Vitamin B₆1 mg(71 %)
Folate77 μg(26 %)
Pantothenic acid2 mg(33 %)
Biotin30.6 μg(68 %)
Vitamin B₁₂10.9 μg(363 %)
Vitamin C29 mg(31 %)
Potassium1,202 mg(30 %)
Calcium274 mg(27 %)
Magnesium147 mg(49 %)
Iron4.2 mg(28 %)
Iodine101 μg(51 %)
Zinc3.4 mg(43 %)
Saturated fatty acids13.1 g
Uric acid370 mg
Cholesterol593 mg
Complete sugar4 g

Ingredients

for
4
For the squid
8 Cuttlefish (about 8-10 cm or 3-4 inches long, with tentacles)
For the rice filling
1 onion
2 scallions
fresh Dill
6 Tbsps olive oil
150 grams short grain rice
salt and freshly ground pepper
125 milliliters white wine
3 Tbsps lemon juice
For the cheese filling
2 onions
parsley
250 grams Feta
100 grams Tomato paste
salt and freshly ground pepper
ground paprika
250 milliliters dry white wine
How healthy are the main ingredients?
FetaTomato pasteolive oilonionDillonion

Preparation steps

1.

For the squid, rinse the fish under cold running water. Separate the body from the tentacles, cut above the eye and remove the cartilage between the tentacles. Cut the tentacles into small pieces for the filling.

2.

For the rice filling, peel the onion and chop finely. Rinse and trim the scallions and chop finely. Rinse the dill, remove the leaves from the stems and chop. In a saucepan, heat 2 tablespoons of olive oil and cook the onions until translucent. Add the chopped tentacles and cook until soft. Add the rice and fry briefly, then pour in enough water so that the rice is almost covered. Add the dill, season with salt, pepper and nutmeg and simmer for 6 minutes, until the liquid has evaporated.

3.

Stuff the squid tubes with the filling. Do not fill to bursting because the rice will swell during cooking. Secure with toothpicks so that the filling does not fall out during cooking. Arrange the stuffed squid in a shallow pan, pour in the wine and just enough water so that the squid are covered. Bring to a boil, then cover and simmer for about 30 to 40 minutes.Depending on size, they may take more or less time. As soon as they feel soft when pierced with a sharp knife, they are done.

4.

Preheat the oven to 200°C (approximately 400°F). Remove the squid from the pan and place in an ovenproof dish, pour the remaining oil and lemon juice over the top and bake in the oven for about 10 to 15 minutes, until golden brown.

5.

For the cheese filling, peel the onions and chop finely. Rinse the parsley, pluck the leaves and chop finely. Mash the cheese with a fork.

6.

In a bowl, combine the chopped squid tentacles with onions, parsley, feta and tomato paste. Season with salt, pepper and paprika. Preheat the oven to 180°C (approximately 350°F). Stuff the filling in spoonfuls into the squid tubes, then secure with toothpicks.

7.

Place the stuffed squid in a baking dish and pour the wine over it. If any filling is left over, sprinkle over the squid. Bake for about 45 minutes in the preheated oven, checking for doneness towards the end with a sharp knife. Let the stuffed squid cool slightly, cut into thick slices and serve with rice or fresh, crusty white bread.

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