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Puttanesca-Style Sautéed Squid

Puttanesca-Style Sautéed Squid: A Flavorful Seafood Delight

Discover the Puttanesca-Style Sautéed Squid, a quick and healthy dish featuring squid, olives, and sun-dried tomatoes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Squid
  • 1 pound squid rings MSC-certified wild-caught
For the Sauce
  • 2 tablespoons olive oil substitute with avocado oil if desired
  • 3 cloves garlic minced
  • 1/4 cup sun-dried tomatoes soak in hot water if dry
  • 1/3 cup pitted olives Kalamata works best
  • 1 tablespoon capers rinse if packed in brine
  • 1/4 teaspoon red pepper flakes adjust to taste
For the Garnish
  • 1 handful fresh basil chopped
  • 1 whole lemon zest and juice
  • to taste fresh pepper freshly ground
Serving Suggestions
  • 2 cups cooked quinoa can substitute with other grains

Equipment

  • Large skillet

Method
 

Steps
  1. Heat the olive oil in a large skillet over medium-high heat for about 1-2 minutes until shimmering.
  2. Add the minced garlic and sauté for approximately 2 minutes until golden brown.
  3. Incorporate the sun-dried tomatoes, pitted olives, capers, and red pepper flakes. Stir and let simmer for 1 minute.
  4. Remove from heat and zest the lemon into the mixture, reserving the juice for serving.
  5. Return the skillet to medium heat, gently fold in the squid, and sauté for about 3 minutes until opaque.
  6. Remove from heat, fold in the chopped basil, allowing it to wilt slightly.
  7. Serve the sautéed squid over cooked quinoa, drizzling the reserved lemon juice and garnishing with parsley and pepper.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 40gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 100mgSodium: 800mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 2mg

Notes

Ensure to cook squid just until opaque to avoid rubberiness. Use fresh ingredients for best flavor and soak sun-dried tomatoes if they're dry.

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