Squid in Tomato Sauce
A zesty squid dish — you've got to try it! Squid in tomato sauce is an unusual dish you can serve on its own or spoon over rice as a sauce. If you like things hot, slice the chili into rings and leave it in when serving — that gives the dish extra kick. And feel free to swap the tomato sauce for homemade lecho (a pepper-and-tomato relish); it'll be twice as good.
Kandina
Recipe author
Squid in Tomato Sauce
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 29 %
5 g
Fats 18 %
3 g
Carbohydrates 53 %
9 g
82 kcal
GI:
22
/
78
/
0
- Cut the squid into rings about 1.5–2 cm (¾ inch) wide.
- Core and seed the bell pepper, rinse it, and cut it into strips.
- Peel the garlic and onion; dice the onion small and slice the garlic thin.
- Heat the olive oil and sauté the prepared vegetables until the onion turns translucent, about 5 minutes, then add the squid and cook until the rings hold their shape.
- Now add the tomatoes in their juice and the tomato sauce, drop in the whole chili without chopping, and salt to taste. Simmer over low heat for 7–8 hours, until the sauce cooks down and turns very thick.
- Before serving, take out the chili and sprinkle the dish with finely chopped parsley.
- Enjoy!
Caloric content of the products possible in the composition of the dish
- Tomatoes - 23 kcal/100g
- Bell pepper - 27 kcal/100g
- Fried squid - 175 kcal/100g
- Boiled squid - 110 kcal/100g
- Fresh squid - 74 kcal/100g
- Garlic - 143 kcal/100g
- Parsley - 45 kcal/100g
- Salt - 0 kcal/100g
- Onion - 41 kcal/100g
- Olive oil - 913 kcal/100g
- Chili pepper - 40 kcal/100g
- Hot tomato sauce - 99 kcal/100g
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