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mediterranean

Tomato Braised Squid with Polenta

This braised dish pairs cleaned squid, sliced into rings with quick-cooking polenta, crushed tomatoes and yellow onion, finely chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner
Medium
Balanced High satiety Heart friendly Pescatarian Gluten free
300 kcal 2000 kcal
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Estimated macros per portion

40 g Protein
69 g Carbohydrates
25 g Fat
9 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 190g cleaned squid, sliced into rings 175 kcal
  • 225g crushed tomatoes 72 kcal
  • 61g yellow onion, finely chopped 24 kcal
  • 5g garlic, minced 7 kcal
  • 14g olive oil 124 kcal
  • 48g quick-cooking polenta (dry) 178 kcal
  • 9g butter 65 kcal
  • 0.86 tsp (2g) smoked paprika 6 kcal
  • 9g lemon juice 3 kcal
  • 9g flat-leaf parsley, chopped 3 kcal

Cooking instructions

  1. yellow oniongarlicolive oil
    Heat olive oil in a pot over medium heat. Saute onion 3 minutes, then add garlic and cook 30 seconds.
  2. crushed tomatoessmoked paprika
    Add paprika and stir for 10 seconds, then add crushed tomatoes and salt. Simmer 5 minutes to thicken slightly.
  3. cleaned squidlemon juiceflat-leaf parsley
    Add sliced squid and simmer gently 12-15 minutes until tender (avoid hard boiling). Stir in parsley and lemon juice.
  4. quick-cooking polenta (dry)
    Meanwhile, bring water to a simmer in a small saucepan. Whisk in polenta and cook 5-7 minutes, stirring, until thick.
  5. cleaned squidcrushed tomatoesquick-cooking polenta (dry)butter
    Stir butter into the polenta, season with black pepper, and serve topped with the tomato-braised squid.

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