Italian braised squid
Simple and yet delicious braised squid:a classic Italian fish dish
When it comes to fish, braised squid is a very popular appetizer in many restaurants. This recipe is the perfect entrée but you can also make a tasty pasta or risotto with it. You can also use this recipe to make main fish dish, serve it with a fresh salad and a good sourdough bread for the perfect balanced meal.
Fish is often underestimated, especially if you do not know how to cook it. And many people who do not like it probably have never tasted properly cooked fish.
Traditional fish recipes in Italy
Italy is surrounded by the sea so fish recipes are at the base of many local cuisines. As a mater of fact, the best recipes are those you can learn from fishermen’s families. Supermarkets mainly sell fish that is farmed like trout, sea bass or sea bream along with clams and muscles and shrimps. But when you go to local fish market in Sicily on Naples, you will find more variety and many cheap options. Actually the tastier recipes are often made with what’s called the “poor man’s fish – pesce povero”. Pesce povero is usually oily fish like sardines, mackerels and other species that live in the Med.
Oily fish, called Pesce azzurro in Italy (blue fish) are and rich in omega3 fatty acids, have a very distinct taste and usually come with a lower price tag. However squid is the kind of seafood that often more expensive and is cooked during festivities or enjoyed in special occasions. Depending on where you live however, you may find varieties squid that are cheaper than others and vice-versa.
Totani vs Calamari: a cheaper option with the same taste
In Italy it’s easy to find Totani. These are smaller squid, in some places they’re called flying squid. Totani are the cheaper version of squid. Usually very small they are as tasty as calamari, but cost half the price if less.
Braised squid: one recipe multiple uses
Squid can be grilled, stuffed, simmered, stir fried to make pasta or risotto. This braised squid recipe is easy and can be made in batches then used for multiple purposes.
- Pasta or risotto: you can add more tomato sauce to the recipe, then eat the fish and save the tomato sauce to make pasta or risotto
- Fish balls: leftovers can also be blended and mixed with bread and eggs to make fish balls.
- Appetizer with crostini: if you make a big batch, you can eat it as main dish on one day then keep it in the fridge for a few days and use the recipe to make a tasty appetizer served with crostini.
- Buffets: this is a very nice recipe to use in buffet. You can put the pot with the braised squid near a platter with garlic bread or crostini. It can be prepared ahead of time and then reheated when needed. Actually after a day or two is even tastier.
Braised squid recipe health facts
Being part of seafood family, squid are rich in omega3 fatty acid and DHA, which support brain function and heart health. It is also rich in iron that makes it perfect for pregnant women.
This recipe also contains tomatoes, that are rich in lycopene, a powerful antioxidant. Lycopene protects our body from oxidative stress, and protects our DNA from sun damages. Braised squid also contains garlic, a natural antibiotic and a good source of prebiotic, along with olives that are rich in hydroxytyrosol – a potent antioxidant – and parsley that is rich in vitamin C (when added raw).
Squid is an excellent source of lean protein and is also rich in essential nutrients like vitamin B12, zinc.
Tips and tricks on how to clean and cook squid
Cleaning squid can be tricky if you are not used to. Most fishmonger clean it for you, however it is easy to find online a video to learn how to clean it. Basically you want to first remove the interiors by pulling the small tentacles. Then remove the eyes and the thin skin on the top cap. I love Korean food and follow Maangchi, she made recipe using squid and explains how to clean squid.
How long should I be cooking squid? Actually the cooking time of the squid depends basically on its size, so you just have to keep on eye on it while it cooks. The bigger it is, the longer it takes.
Italian braised squid
Ingredients
- 1 kg of squid
- 400 gr of tomato puree
- 4 tablespoon of chopped green olives
- 1 glass of white wine
- 1 clove of garlic
- 1 glass of water or fish stock
- a bunch parsley
- salt and pepper to taste also chili pepper if you want
- 1 tbsp of extra virgin olive oil
Instructions
- Wash well the squid and cut them into pieces. Put a 1 of tablespoon of oil in a pot, add the crushed garlic clove, and the chili pepper and, after a minute, add the squid.
- Let it cook for a couple of minutes then add the white wine. Let the wine evaporate.
- Add the tomato puree, olives and then adjust with salt and pepper. Mix well and add the water.
- Cover with a lid and let it simmer for about 25/30 minutes on low heat. If the squid pieces are thick, let it cook for 5 to 10 minutes more. You can check the fish with a fork, if it goes through easily, the fish is cooked.
- Add the chopped parsley and serve it.
