Mediterranean Stuffed Squid
Preparing seafood doesn’t have to be difficult! Here’s a fun way to enjoy squid.
Servings
2~3
Prep Time:
20 min.
Bake for:
20 min.
Good For:
Lunch, Dinner
Introduction
Mediterranean Stuffed Squid
We’ve been having several really hot days and as we enter summer, my body craves more seafood and vegetables rather than meat! I also found squid on sale at the market but as a busy mom, was a bit intimidated as I wasn’t sure if it’ll take a long time to prep (and I didn’t want to just make your standard fried calamari). Turns out squid is super easy, especially as a baked dish (yay for baked dishes! So good for moms)!
For this recipe I used yari ika (spear squid). Squid is rich in protein, low in calories, providing essential vitamins and minerals, supplies omega-3 fatty acids for heart and brain health, and potentially reduces the risk of heart disease.
This stuffed squid recipe is quick and easy for seafood beginners, and as a bonus, my toddler enjoyed it!
Ingredients
- Yari ika (spear squid), 3~4
- Gluten-free orzo or rice, 1/4 cup
- Water, 1/2 cup
- White wine, a splash
- Onion, 1/2
- Zucchini, 1/2
- Capsicum or green pepper, 1 small one
- Canned diced tomatoes, 1/4 cup
- Olive oil
- Salt
- Ground black pepper
Preheat your oven to 200C.
Prepare your stuffing first. Mince onion and dice zucchini and capsicum.
Sauté with olive oil, salt and ground black pepper until onion is translucent.
Add orzo (rice), canned tomatoes, water and white wine, then let it simmer for 10 min. until your orzo/rice is cooked.
Let your stuffing cool down. In the meantime let’s prep the squid.
Reach in and pull out the cartilage bone – it looks like one long clear bone / plastic and it’s quite satisfying how easily it comes out!
Gently hold on to the tentacles / head and pull out the tentacles, head and innards. They should easily come out.
If for some reason some innards are still stuck in there, use your finger to gently remove them.
Once cleared, rinse out the squid tube.
Pat your squid tubes dry.
Fill your squid tubes with the stuffing you prepared earlier. It’s very slippery so I use both spoon and my hand to stuff the squid.
Close the cavity with a toothpick (imagine sewing).
Drizzle olive oil over the squid and bake for 20 minutes.
Enjoy!
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