Squid in tomato sauce

Squid simmered in a tomato sauce with garlic and herbs, Mediterranean style. Tender and rich in iodine and lean protein, it makes a light and tasty dinner.

Preparation: 15 min  |  Cooking: 40 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 349 kcal · 60 g protein · 14 g carbohydrate · 4 g fat

Ingredients

• 700 g squid
• 2 tins of chopped tomatoes
• 3 cloves of garlic
• 1 onion
• 100 ml white wine
• 1 bunch of parsley

Method

1. Cut the squid into rings.
2. Soften the onion and garlic, then deglaze with the white wine.
3. Add the tomatoes and the squid.
4. Simmer for 35 minutes until tender, then scatter over the parsley.

Nutritional benefits

Squid is very rich in lean protein and low in fat, good for cholesterol and ideal for weight loss. The tomato sauce provides lycopene and flavour. Slowly simmered, the squid becomes tender. A light dish rich in iodine and naturally gluten-free.

Variations and substitutions

• With olives and capers.
• Stuffed (with rice and herbs).
• Spicier: add chilli.
• Served with rice or pasta.

Storage and making ahead

Keeps for 2 days and reheats gently. It improves when reheated.

💡 Good to know

Squid should be cooked either very quickly or for a long time: 35 minutes of gentle simmering makes it tender, never rubbery.

Further reading

Discover more protein recipes · weight-loss recipes · cholesterol-friendly recipes · gluten-free recipes · lactose-free recipes.

Foods in this recipe: squid · tomatoes · garlic · onion · white wine.

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