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Healthy Puttanesca-Style Sautéed Squid

Savory Healthy Puttanesca-Style Sautéed Squid in 25 Minutes

This Healthy Puttanesca-Style Sautéed Squid combines tender squid rings with vibrant Mediterranean flavors in just 25 minutes.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Squid
  • 450 grams MSC-certified squid rings provides a high-protein base that's both tender and flavorful
For the Sauce
  • 1/4 cup Olive Oil adds healthy fats and is essential for sautéing
  • 5 cloves Garlic minced, for aromatic depth
  • 1/2 cup Sun-Dried Tomatoes oil-packed varieties lend extra richness
  • 1/3 cup Pitted Olives provide a briny contrast
  • 1 Tbsp Capers drained, add a salty, tangy note
  • 1 tsp Red Pepper Flakes for heat; adjust according to your spice preference
For the Garnish
  • 1 large handful Fresh Basil to brighten the dish
  • 1 large handful Parsley to brighten the dish
  • 1 whole Lemon zest and juice for a burst of acidity
  • to taste Fresh Pepper for seasoning just before serving

Equipment

  • Large Skillet

Method
 

Step-by-Step Instructions
  1. In a large skillet, heat 1/4 cup of olive oil over medium-high heat until shimmering, approximately 2 minutes.
  2. Add 5 minced garlic cloves to the hot oil, stirring continuously for about 2 minutes, or until golden brown and fragrant.
  3. Mix in 1/2 cup of sun-dried tomatoes, 1/3 cup of pitted olives, 1 tablespoon of drained capers, and 1 teaspoon of red pepper flakes. Let the mixture simmer for 1 minute.
  4. Zest the lemon directly into the pan, then carefully add 450 grams of MSC-certified squid rings. Sauté for about 3 minutes until the squid turns opaque.
  5. Remove the pan from the heat and stir in torn basil leaves.
  6. Serve your sautéed squid over a bed of cooked quinoa or whole grains, garnishing with lemon juice, chopped parsley, and a sprinkle of fresh pepper.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 12gProtein: 35gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gCholesterol: 60mgSodium: 900mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

This dish is best enjoyed fresh but can be stored in an airtight container for up to 3 days in the fridge or frozen for up to 1 month.

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