Stuffed squid in a tomato sauce is a delicious Mediterranean dish that is both easy to prepare and healthy. Squid is a tasty and healthy seafood that is rich in protein, low in fat, and packed with essential nutrients. When combined with a homemade tomato sauce, it creates an unforgettable dish that is perfect for any occasion.

To begin, gather the necessary ingredients: fresh squid, canned tomatoes, onions, garlic, fresh herbs, olive oil, and breadcrumbs. Start by cleaning the squid and removing the innards and tentacles. Rinse the squid under cold water and pat dry with a paper towel. Set aside.

Next, make the tomato sauce by sautéing the finely chopped onion and garlic in olive oil until they are translucent. Add the canned tomatoes and fresh herbs (such as basil and parsley) and bring the sauce to a boil. Reduce the heat and let it simmer for 15-20 minutes, stirring occasionally.

Meanwhile, prepare the stuffing mixture by combining breadcrumbs, chopped tentacles, and herbs with a little bit of olive oil until everything is well mixed. Take a small spoon and fill the squid bodies with the mixture, leaving enough space for the stuffing to expand during the cooking process.

Once the stuffing is complete, pour the tomato sauce into a large baking dish and place the stuffed squid on top of the sauce. Cover the dish with aluminum foil and bake in a preheated oven at 375°F for 30-35 minutes. After 25 minutes, remove the foil to allow the squid to lightly brown.

Before serving, sprinkle some parmesan cheese and fresh herbs over the stuffed squid and tomato sauce. It pairs well with steamed vegetables and a glass of pinot gris or sauvignon blanc.

Stuffed squid in tomato sauce offers plenty of health benefits. Squid is a low-fat protein source that is rich in minerals such as potassium, calcium, and iron. Tomatoes contain a high concentration of antioxidants and vitamins A and C. Basil and parsley are both herbs that contain a good dose of Vitamins K, C, and A.

Furthermore, this dish offers a heart-healthy meal that is rich in Omega-3 fatty acids. Omega-3s are known to reduce inflammation in the body, improve heart health, and fight depression.

In conclusion, stuffed squid in tomato sauce is an easy-to-prepare dish that is perfect for any seafood lover. It offers a low-fat, high-protein meal that is rich in nutrients and packed with flavor. With its light Mediterranean flavor, it’s a dish that is perfect for a cozy dinner at home or a dinner party with friends and family. Give it a try and taste the delightful and healthy “stuffed squid in tomato sauce”.

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