Cream of Tomato with Calamari

Name: Cream of Tomato with Calamari
Total time: 50 min
Yield: 4
Ingredients: 1 cup Parmesan (grated); 1.333 cups fresh breadcrumbs; 1 egg; 3 cups Squid tentacle (cleaned and dried); 0.25 cup olive oil; 2 cloves garlic cloves (minced); 1 Tbsp tomato puree; 1 Tbsp all-purpose flour; 2 Tbsps Cognac; 4 cups fish stock; 0.25 cup sunflower oil; 0.25 cup butter; 4 sprigs rosemary (to garnish)

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Health Score:

67 / 100

Difficulty:

easy

Difficulty

Preparation:

50 min.

Preparation

Calories:

775

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	775 cal.	(37 %)
Protein	55 g	(56 %)
Fat	43 g	(37 %)
Carbohydrates	34 g	(23 %)
Sugar added	0 g	(0 %)
Roughage	2.8 g	(9 %)

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more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	2.7 μg	(14 %)
Vitamin E	17.2 mg	(143 %)
Vitamin K	26.4 μg	(44 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.4 mg	(36 %)
Niacin	16.9 mg	(141 %)
Vitamin B₆	1 mg	(71 %)
Folate	68 μg	(23 %)
Pantothenic acid	1.8 mg	(30 %)
Biotin	28.2 μg	(63 %)
Vitamin B₁₂	11.3 μg	(377 %)
Vitamin C	17 mg	(18 %)
Potassium	1,028 mg	(26 %)
Calcium	336 mg	(34 %)
Magnesium	133 mg	(44 %)
Iron	3.3 mg	(22 %)
Iodine	60 μg	(30 %)
Zinc	3.5 mg	(44 %)
Saturated fatty acids	14.6 g
Uric acid	411 mg
Cholesterol	663 mg
Complete sugar	4 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 1 cup Parmesan (grated); 1.333 cups fresh breadcrumbs; 1 egg; 3 cups Squid tentacle (cleaned and dried); ¼ cup olive oil; 2 cloves garlic cloves (minced); 1 Tbsp tomato puree; 1 Tbsp all-purpose flour; 2 Tbsps Cognac; 4 cups fish stock; ¼ cup sunflower oil; ¼ cup butter; 4 sprigs rosemary (to garnish)

How healthy are the main ingredients?

Parmesan olive oil garlic clove rosemary egg

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Preparation steps

In a large mixing bowl, combine the breadcrumbs, Parmesan and egg with some seasoning until you have an even mixture. Stuff the squid tubes with this mixture until they are full. Cover and chill until needed.

Prepare the soup base by heating the olive oil in a large saucepan over a medium-high heat for 1-2 minutes until hot. Add the garlic and saute for 1 minute, stirring occasionally. Add the tomato puree and cook while stirring occasionally for a further 2 minutes. Sprinkle the flour over and whisk well to combine. Add the Cognac and increase the heat to evaporate some of the alcohol.

Reduce the heat at this point and add the fish stock, slowly whisking in until smooth. Bring to the boil then reduce to a simmer for 10 minutes.

Remove the stuffed squid tubes from the fridge and allow to come to room temperature. When ready to cook them, heat the sunflower oil with some of the butter in batches in a frying pan over a medium-high heat and pan fry the tubes until golden brown all over and the filling is hot.

Reheat the soup to make sure it is piping hot and season it to taste. Ladle into serving bowls and add some of the stuffed squid. Garnish with a sprig of rosemary and serve immediately.

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