Baked Squid

Name: Baked Squid
Yield: 4 servings
Ingredients: 2 lbs fresh squid, tubes cleaned and sliced into 1/2-inch rings; 4 tablespoons olive oil; 1 onion, chopped; 1 clove garlic, minced; 1/2 cup tomato paste; 1/2 cup white wine; 4 -5 cups cooked rice; 1 lemon, juice of

Seafood

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Ingredients

2 lbs fresh squid, tubes cleaned and sliced into 1/2-inch rings ⓘ
4 tablespoons olive oil ⓘ
1 onion, chopped ⓘ
1 clove garlic, minced ⓘ
1/2 cup tomato paste ⓘ
1/2 cup white wine ⓘ
4 -5 cups cooked rice ⓘ
1 lemon, juice of ⓘ

Instructions

In a 4 to 5-quart pan, bring about 1 1/2 inches of water to a boil.
Add rings, reduce heat, cover and simmer for 30 seconds.
Drain and dry.
Fry in olive oil with the onions and garlic until onions are tender.
Add tomato paste and white wine.
Spread cooked rice evenly in a baking pan.
Pour squid mixture over the rice.
Bake at 400° F for 25 minutes.
Sprinkle lemon juice over mixture before serving.

Nutrition & Diet Analysis (per serving)

526 kcal 26% DV

Protein Fat Carbs

Macronutrients

Protein 11.3g 23% DV

Total Fat 31.1g 40% DV

Carbs 49.4g 18% DV

Fiber 2.4g 9% DV

Sugar 5g 10% DV

Electrolytes

Sodium 412.3mg 18% DV

Potassium 691.3mg 15% DV

Cholesterol 65mg 22% DV

Vitamins & Minerals

Vitamin A 22.5mcg 3% DV

Vitamin C 15.4mg 17% DV

Calcium 95mg 7% DV

Iron 4.7mg 26% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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