Simmered squid
This dish of calamari in red wine, fennel, rosemary and tomatoes is perfect served as a tapa or simply with rice or new potatoes
Difficulty and servings
Serves 4 as a main, 6 as a starter
Preparation and cooking times
Prep 20 mins
Cook 1 hr 15 mins
Low-fat, Super healthy
- Heat the olive oil in a shallow saucepan or flameproof casserole and add the squid, onions and garlic. Add the dry ingredients and simmer until all the liquid has evaporated and the onions are tender, about 15 mins. Add the vinegar and chopped tomatoes, simmer for 1 min, then pour over the red wine and season. Simmer very gently on the lowest heat, stirring occasionally, for 1 hr or until the sauce is rich and the squid is really tender.
- Turn off the heat, leave to cool slightly, then drizzle with a little more olive oil and scatter with the coriander and orange zest.
PER SERVING (4)
352 kcalories, protein 41g, carbohydrate 12g, fat 8 g, saturated fat 2g, fibre 2g, sugar 7g, salt 0.8 g
Recipe from Good Food magazine, January 2013.
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http://www.bbcgoodfood.com/recipes/2852681/
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Ingredients
- 1 tbsp olive oil , plus extra for drizzling
- 1kg prepared squid and tentacles, cleaned and cut into thick rings
- 2 onions , chopped
- 3 garlic cloves , sliced
- pinch of chilli flakes
- 1 tsp fennel seeds
- 3 bay leaves
- 1 tbsp rosemary , roughly chopped
- pinch of sugar
- 3 tbsp red wine vinegar
- 400g can chopped tomatoes
- large glass of red wine (about 200ml)
TO SERVE
- handful chopped coriander
- zest ½ orange
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Difficulty and servings
Serves 4 as a main, 6 as a starter
Preparation and cooking times
Prep 20 mins
Cook 1 hr 15 mins
Low-fat, Super healthy
Ingredients
- 1 tbsp olive oil , plus extra for drizzling
- 1kg prepared squid and tentacles, cleaned and cut into thick rings
- 2 onions , chopped
- 3 garlic cloves , sliced
- pinch of chilli flakes
- 1 tsp fennel seeds
- 3 bay leaves
- 1 tbsp rosemary , roughly chopped
- pinch of sugar
- 3 tbsp red wine vinegar
- 400g can chopped tomatoes
- large glass of red wine (about 200ml)
TO SERVE
- handful chopped coriander
- zest ½ orange
PER SERVING (4)
352 kcalories, protein 41g, carbohydrate 12g, fat 8 g, saturated fat 2g, fibre 2g, sugar 7g, salt 0.8 g
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14 January 2013
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22 January 2013
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07 February 2013
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04 April 2013
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19 April 2013
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