Stuffed calamari

Prep Time: 25 minutes
Cook Time: 30–40 minutes
Total Time: 1 hour
Servings: 4
Difficulty: Intermediate
Type: Seafood main dish
Flavor Profile: Savory, garlicky, herby, ocean-fresh

Ingredients

 For the Calamari:

• 8–10 whole medium squid (cleaned, tubes and tentacles separated)

• Salt & pepper to taste

• Toothpicks (for sealing)

 For the Stuffing:

• 1 tablespoon olive oil

• 1/2 small onion, finely diced

• 2–3 cloves garlic, minced

• Finely chopped squid tentacles

• 1/2 cup breadcrumbs (fresh or dried)

• 2 tablespoons chopped parsley

• 1 tablespoon capers (optional)

• 1/4 cup grated Parmesan or Pecorino Romano

• 1 egg, beaten

• Zest of 1/2 lemon

• Salt & pepper to taste

• Optional: 1–2 tablespoons chopped olives, cooked shrimp, or anchovy

 For Cooking in Tomato Sauce (Optional but traditional):

• 2 tablespoons olive oil

• 2 cloves garlic, sliced

• 1/4 teaspoon red pepper flakes (optional)

• 1 can (14 oz) crushed tomatoes

• 1/4 cup dry white wine

• Salt, pepper, and basil or parsley

Instructions

1. Clean the Calamari (If not pre-cleaned)

• Remove the head and tentacles.

• Pull out the transparent cartilage/quill and discard.

• Rinse inside the tube thoroughly and pat dry.

• Chop tentacles finely for the filling.

2. Make the Stuffing

1. Heat 1 tbsp olive oil in a skillet over medium heat.

2. Add onion and cook 2–3 minutes until softened.

3. Add garlic and chopped tentacles. Sauté until tender (2–3 minutes).

4. Transfer to a bowl and let cool slightly.

5. Stir in breadcrumbs, parsley, lemon zest, cheese, optional extras, and season with salt & pepper.

6. Mix in the beaten egg to bind the filling.

3. Stuff the Calamari

• Gently spoon the filling into the squid tubes (only about 2/3 full — they shrink as they cook).

• Secure each end with a toothpick to seal.

• Pat the outside dry and lightly season with salt and pepper.

4. Cook the Stuffed Calamari

Option A: Simmer in Tomato Sauce (Classic Method)

1. In a deep skillet, heat 2 tbsp olive oil and garlic until fragrant.

2. Add red pepper flakes and pour in the crushed tomatoes and wine.

3. Simmer for 5 minutes, then gently nestle in the stuffed calamari.

4. Cover and simmer on low heat for 25–30 minutes, turning halfway through.

5. Uncover and simmer 5–10 more minutes to reduce sauce slightly.

6. Option B: Bake in the Oven

1. Preheat oven to 375°F (190°C).

2. Place stuffed calamari in a baking dish.

3. Pour a simple tomato sauce (or a drizzle of olive oil and lemon) over the top.

4. Cover and bake for 25–30 minutes until tender.

Serving Suggestions

Serve hot, topped with fresh herbs and a drizzle of olive oil or spooned over a bed of:

• Creamy polenta

• Garlic mashed potatoes

• Pasta with the tomato sauce

• Crusty bread for dipping

Add a green salad and chilled white wine like Vermentino, Pinot Grigio, or Sauvignon Blanc.

Nutrition (Per Stuffed Squid – Approximate)

• Calories: 180–250

• Protein: 18–22g

• Fat: 8–12g

• Carbs: 10–15g

• Sodium: ~400mg

Values vary depending on cheese, sauce, and added ingredients.