Baby squid are surprisingly simple to prepare. If you’ve only eaten fried calamari, you’ll love this light, healthful version with its flavors are straight from the Aegean Islands. The tender texture of the calamari in this unique dish lends itself to a straightforward cooking style. You may also cook full-size squid this way, but you will need to increase the filling quantities and cooking time.
2 tablespoons (30 ml) extra-virgin
olive oil, divided
1 small yellow onion, finely chopped
1 pound (455 g) fresh spinach
¼ cup (50 g) short-grain rice
2 tablespoons (8 g) freshly chopped
2 tablespoons (15 g) freshly chopped
1 teaspoon unrefined sea salt or salt
Freshly ground pepper
Dash of crushed red chili flakes
1 pound (455 g) baby squid,
tentacles removed, and cleaned
2 cups (475 ml) Vegetable or
Seafood Stock (see page 183)
Yield: 4 servings
Heat 1 tablespoon (15 ml) of olive oil in a large, wide skillet over medium
heat. Add the onion and sauté until golden, about 5 minutes.
Add the spinach, rice, parsley, dill, salt, pepper, and red chili flakes and
cook for 1 minute. Take the mixture off the heat and allow to cool slightly.
Stuff the calamari three-quarters of the way full with stuffing. Secure the
top with a toothpick, leaving a little bit of room between the toothpick and
the top of the stuffing for the rice to expand while cooking.
Heat the remaining olive oil in a large frying pan over medium heat.
Brown the calamari on all sides.
Add the stock, cover, and simmer on low until cooked through, 15 to
20 minutes, or until the rice is tender to the bite and the calamari are
cooked through. Serve warm.
Squid is one of the varieties of seafood that is high in cholesterol,
yet if cholesterol is not a concern, it is a great choice because of its
high vitamin and mineral content. Squid is very high in copper, a
trace mineral that helps the body with nutrient absorption. A great
source of complete protein, squid is good for burning fat and building
muscle. The high B 2 content makes it an effective pain reliever that
helps relieve migraine symptoms.