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Healthy Puttanesca-Style Sautéed Squid

Delicious Healthy Puttanesca-Style Sautéed Squid Bliss

Enjoy a Healthy Puttanesca-Style Sautéed Squid that is quick, delicious, and packed with wholesome ingredients.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Squid
  • 1 pound Fresh Squid Opt for MSC-certified sustainable squid to contribute to ocean health.
For the Sauce
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 3 cloves Garlic Minced finely for maximum flavor.
  • 1/4 cup Sun-Dried Tomatoes Can use fresh tomatoes if needed.
  • 1/4 cup Pitted Kalamata Olives Essential for authenticity.
  • 2 tablespoons Capers Optional for those preferring a milder taste.
  • 1/2 teaspoon Red Pepper Flakes Adjust to your liking.
For the Fresh Touch
  • 1 unit Fresh Basil Offers a fragrant finish.
  • 1/4 cup Fresh Parsley Enhances color and flavor.
  • 1 unit Lemon Zest and juice for brightness.
  • to taste Fresh Pepper Season to taste.
For Serving
  • 2 cups Quinoa or Grains Suggest quinoa for a complete meal.

Equipment

  • Large Sauté Pan

Method
 

Directions
  1. Heat 2 tablespoons of olive oil in a large sauté pan over medium-high heat until shimmering.
  2. Add 3 minced garlic cloves and sauté for about 2 minutes until golden brown.
  3. Combine 1/4 cup of chopped sun-dried tomatoes, 1/4 cup of pitted Kalamata olives, and 2 tablespoons of capers with 1/2 teaspoon of red pepper flakes. Let simmer for 1 minute.
  4. Add 1 pound of squid rings, tossing gently and cooking for about 3 minutes.
  5. Remove from heat, zest one lemon over the mixture, squeeze lemon juice, and stir in 1/4 cup of fresh basil and parsley.
  6. Serve over a bed of quinoa or your preferred grain, garnished with extra lemon juice and black pepper.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 25gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gCholesterol: 200mgSodium: 600mgPotassium: 500mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 10mgCalcium: 50mgIron: 2mg

Notes

Fresh squid enhances the dish; avoid overcooking to maintain tenderness. Customize by adjusting spice levels or substituting squid with mushrooms for a vegetarian option.

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