Italian Squid Casserole – Traditional Recipe!

May 10, 2023May 10, 20230 3
Italian Squid Casserole, a traditional recipe packed full of flavor and goodness!
in Seafood

Prep

30 min

Cook

50 min

Ready In

1 hr 20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 lbs whole squid , cleaned or 1 1/2 lbs squid rings
3 tablespoons olive oil
1 large onion , thinly sliced in rings
2 garlic cloves , minced
1 red bell pepper , cored , deseeded and sliced
1 -2 fresh rosemary sprig
1 1/2 cups fish stock ( or water )
1 can chopped tomatoes
2 tablespoons tomato paste
1 teaspoon paprika
salt and pepper
rosemary ( to garnish ) or parsley ( to garnish )

Nutrision Information

Servings Per Recipe
4-6
Calories
265
Sugar
4g
Fat
12g
Italian Squid Casserole is a traditional Italian dish that is often served in coastal regions where fresh seafood is abundant. The recipe typically calls for whole squid, but it can also be made with squid rings if you prefer. The dish is packed full of flavor, thanks to the combination of tomatoes, garlic, and fresh herbs like rosemary. This recipe is perfect for those who love hearty and flavorful meals that are easy to prepare.

Instructions

1.Heat the olive oil in a large frying pan, and sauté the onions, garlic, and red bell pepper until softened.
2.Add the squid to the pan, season with salt and pepper, and cook for 2-3 minutes on each side until golden brown.
3.Add the chopped tomatoes, tomato paste, paprika, and fish stock (or water) to the pan, and stir well to combine.
4.Add the fresh rosemary sprigs, cover the pan, and let the casserole simmer over low heat for 30-40 minutes until the squid is tender and the sauce has thickened.
5.Garnish with fresh rosemary or parsley, and serve hot with crusty bread to soak up the delicious sauce.

PROS

Italian Squid Casserole is a hearty and flavorful meal that is perfect for a cozy night in.

The dish is packed full of protein, heart-healthy omega-3s, and vegetables that are high in vitamins and minerals.

CONS

Squid can be a bit intimidating for some people, as they are not used to cooking it.
The dish requires some prep work to clean the squid and slice the vegetables.
Some people may find the texture of the squid to be too chewy.

HEALTH & BENEFITS

Squid is a great source of protein, and it is also low in fat and calories. Squid contains a high amount of heart-healthy omega-3 fatty acids, which can help to reduce inflammation and improve heart health. The vegetables in the casserole are high in vitamins and minerals that are essential for optimal health.

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