This braised dish pairs tomato passata with green olives, pitted and sliced, squid tubes and tentacles, cleaned and breadcrumbs. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.
Ingredient quantities automatically adjust to your calorie target.
207g squid tubes and tentacles, cleaned190 kcal
38g breadcrumbs (plain)150 kcal
14g parmesan cheese, grated56 kcal
17g olive oil150 kcal
6g garlic, minced9 kcal
9g fresh parsley, chopped3 kcal
236g tomato passata42 kcal
28g green olives, pitted and sliced41 kcal
19g lemon juice6 kcal
1g black pepper2 kcal
1g salt0 kcal
Cooking instructions
squid tubes and tentacles
Rinse and pat dry squid tubes. Chop the tentacles finely.
squid tubes and tentaclesolive oilgarlic
Heat 1 tsp olive oil in a skillet. Saute garlic and chopped tentacles for 1 minute; cool slightly.
squid tubes and tentaclesbreadcrumbs (plain)parmesan cheesefresh parsleylemon juiceblack peppersalt
In a bowl, mix breadcrumbs, Parmesan, parsley, cooled tentacles mixture, and half the lemon juice. Season with pepper and a pinch of salt.
squid tubes and tentacles
Stuff squid tubes loosely (do not overfill) and secure with toothpicks.
squid tubes and tentaclesolive oil
In the same skillet, heat remaining olive oil. Brown stuffed squid 2 minutes, turning gently.
squid tubes and tentaclestomato passatalemon juice
Add tomato passata and olives plus a splash of water. Cover and simmer until squid is tender, 18 to 22 minutes. Finish with remaining lemon juice and serve.
Diet plan for foodies
Love food, love cooking, but still want to lose weight?
You shouldn't have to choose between enjoying food and reaching your calorie goals.
My-Diet.ai gives you hundreds of recipes from around the world and automatically adjusts the ingredient quantities to your calorie target.
Craving Japanese karaage? Swiss gnocchi? Ethiopian stew? Italian pasta?
Pick what you actually want to eat, set your calories, and cook.
{"id":"ita-0040","title":"Stuffed Calamari with Tomato Olive Sauce","cuisine":"italian","dietTypes":["Balanced","Pescatarian"],"mealType":["dinner"],"difficulty":"Medium","calories":650,"imageUrl":"","images":[],"instructionImages":{},"publishedAt":"","tags":["dinner","seafood","braised","tomato sauce","Mediterranean"],"seasonalIngredients":["parsley","lemon"],"estimatedMacros":{"protein":"46 g","carbohydrates":"49 g","fat":"30 g","fiber":"6 g"},"servings":1,"item":{"id":"ita-0040","recipeId":"ita-0040","dayIndex":0,"mealKey":"lunch","type":"recipe","name":"Stuffed Calamari with Tomato Olive Sauce","calories":650,"recipeUrl":"","cookingInstruction":"Rinse and pat dry squid tubes. Chop the tentacles finely. Heat 1 tsp olive oil in a skillet. Saute garlic and chopped tentacles for 1 minute; cool slightly. In a bowl, mix breadcrumbs, Parmesan, parsley, cooled tentacles mixture, and half the lemon juice. Season with pepper and a pinch of salt. Stuff squid tubes loosely (do not overfill) and secure with toothpicks. In the same skillet, heat remaining olive oil. Brown stuffed squid 2 minutes, turning gently. Add tomato passata and olives plus a splash of water. Cover and simmer until squid is tender, 18 to 22 minutes. Finish with remaining lemon juice and serve.","cookingInstructions":["Rinse and pat dry squid tubes. Chop the tentacles finely.","Heat 1 tsp olive oil in a skillet. Saute garlic and chopped tentacles for 1 minute; cool slightly.","In a bowl, mix breadcrumbs, Parmesan, parsley, cooled tentacles mixture, and half the lemon juice. Season with pepper and a pinch of salt.","Stuff squid tubes loosely (do not overfill) and secure with toothpicks.","In the same skillet, heat remaining olive oil. Brown stuffed squid 2 minutes, turning gently.","Add tomato passata and olives plus a splash of water. Cover and simmer until squid is tender, 18 to 22 minutes. Finish with remaining lemon juice and serve."],"cuisine":"italian","dietTypes":["Balanced","Pescatarian"],"mealType":["dinner"],"difficulty":"Medium","estimatedMacros":{"protein":45.814,"carbohydrates":49.24159999999999,"fat":29.548199999999998,"fiber":6.105,"alcohol":0},"ingredients":[{"name":"squid tubes and tentacles, cleaned","grams":207,"calories":190},{"name":"breadcrumbs (plain)","grams":38,"calories":150},{"name":"parmesan cheese, grated","grams":14,"calories":56},{"name":"olive oil","grams":17,"calories":150},{"name":"garlic, minced","grams":6,"calories":9},{"name":"fresh parsley, chopped","grams":9,"calories":3},{"name":"tomato passata","grams":236,"calories":42},{"name":"green olives, pitted and sliced","grams":28,"calories":41},{"name":"lemon juice","grams":19,"calories":6},{"name":"black pepper","grams":0.94,"calories":2},{"name":"salt","grams":1,"calories":0}]},"relatedSections":[{"title":"More Dinner Recipes","path":"/recipes/dinner","recipes":[{"id":"ita-0002","title":"Sicilian Pasta with Sardines and Fennel","cuisine":"italian","dietTypes":["Balanced","Heart friendly","Pescatarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","seafood","sweet-savory","pasta","Sicilian"],"difficulty":"Medium","imageUrl":"/recipe-images/ita-0002-a.png"},{"id":"por-0054","title":"Tomato Rice with Seared Tuna and Herb Oil","cuisine":"portuguese","dietTypes":["Balanced","High satiety","Heart friendly","High protein","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["tomato rice","seared fish","one pot","bright"],"difficulty":"Medium","imageUrl":"/recipe-images/por-0054-a.png"},{"id":"aus-0012","title":"Tasmanian Salmon with Dill Potato Salad and Pickled Cucumber","cuisine":"australian","dietTypes":["Balanced","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","fresh","pan-seared","protein rich"],"difficulty":"Easy","imageUrl":"/recipe-images/aus-0012-a.png"}]},{"title":"More Pescatarian Meals","path":"/recipes/pescatarian","recipes":[{"id":"ger-0003","title":"Potato Pancakes with Herb Quark and Smoked Salmon","cuisine":"german","dietTypes":["Balanced","High satiety","Pescatarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","crispy","pan fried","seafood"],"difficulty":"Easy","imageUrl":"/recipe-images/ger-0003-a.png"},{"id":"fus-0059","title":"Cajun Tamari Salmon with Coconut Grits, Charred Corn and Pineapple","cuisine":"fusion","dietTypes":["Balanced","Pescatarian","Gluten free","High satiety"],"mealType":["lunch","dinner"],"tags":["creamy","spicy","skillet","sweet and savory","coconut lime"],"difficulty":"easy","imageUrl":"/recipe-images/fus-0059-a.png"},{"id":"isr-0056","title":"Chraime Spicy Fish with Chickpeas","cuisine":"israeli","dietTypes":["Balanced","High satiety","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["spicy","stovetop","protein rich","saucy"],"difficulty":"Medium","imageUrl":"/recipe-images/isr-0056-a.png"}]}]}
