Squid with Tomato Sauce
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
266
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 266 cal. | (13 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 20.4 μg | (34 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 31.4 μg | (70 %) | ||
| Vitamin B₁₂ | 10.6 μg | (353 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,142 mg | (29 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 326 mg | |||
| Cholesterol | 550 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Squid ring (frozen)
- juiced lemons
- 2 onions
- 2 garlic cloves
- 1 Zucchini
- 700 grams Tomatoes
- salt
- 1 generous pinch cayenne pepper
- 2 Tbsps olive oil
- Basil
Preparation steps
1.
Combine squid with some lemon juice and thaw.
2.
Water small clay pot.
3.
Peel onions and cut into rings. Peel garlic and chop finely. Rinse, trim and slice zucchini.
4.
Blanch tomatoes in hot water, rinse in cold water and peel, quarter and remove seeds, chop.
5.
Combine onion rings, garlic, zucchini and tomatoes. Place vegetables in the clay pot and season with salt and cayenne pepper.
6.
Spread with squid rings, season with salt and pepper and drizzle with olive oil and remaining lemon juice. Rinse and chop basil and sprinkle on top of squid. Place pot into a cold oven and turn oven temperature to 200°C (approximately 400°F), cook, covered, for about 20 minutes. Remove from the oven and serve.
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