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Main mealBalancedMediterraneanFish & seafood€€

Mediterranean Squid with Crispy Potatoes and Cherry Tomatoes

Name: Mediterranean Squid with Crispy Potatoes and Cherry Tomatoes
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 2
Ingredients: 500 g Mollusks, squid, mixed species, raw; 500 g Potatoes, russet, without skin, raw; 100 g Tomatoes, grape, raw; 3 tbsp Oil, olive, extra virgin; 3 clove Garlic, raw; 1 handful Parsley, fresh; 50 ml Alcoholic beverage, wine, table, white; 1 tbsp Bread, crumbs, dry, grated, plain; 0.5 piece Lemon peel, raw; Salt, table, iodized

Squid with potatoes from the oven is a classic of seafood cuisine. This recipe guarantees tender squid and perfectly baked potatoes with aromatic garlic and parsley.

Prep time15 min

Cook time40 min

Total time55 min

Servings2

Recipe

Mollusks, squid, mixed species, raw500 gPotatoes, russet, without skin, raw500 gTomatoes, grape, raw100 gOil, olive, extra virgin3 tbspGarlic, raw3 cloveParsley, fresh1 handfulAlcoholic beverage, wine, table, white50 mlBread, crumbs, dry, grated, plain1 tbspLemon peel, raw0.5 pieceSalt, table, iodized

Large baking trayParchment paperMixing bowl

Per servingTotal

Calories:701.2 kcal1402.3 kcal

Protein:46.5 g93 g

Carbohydrates:63 g125.9 g

Fiber:39.2 g78.3 g

Water:469.6 ml939.2 ml

Fat:26.2 g52.4 g

Micronutrients

Sugar:2.2 g4.4 g

Saturated fat:4.5 g8.9 g

Cholesterol:582.5 mg1165 mg

Sodium:179.7 mg359.3 mg

Potassium:1950.9 mg3901.7 mg

Calcium:138.1 mg276.1 mg

Iron:3.7 mg7.3 mg

Magnesium:162.1 mg324.2 mg

Zinc:5.1 mg10.2 mg

Phosphorus:731.3 mg1462.6 mg

Vitamin C:62.6 mg125.2 mg

Vitamin A:46.1 µg92.2 µg

Vitamin D:0 µg0 µg

Vitamin B12:3.3 µg6.6 µg

Instructions

1Preheat the oven to 200 °C. Wash the potatoes, dry them, and cut into wedges. In a bowl, mix them with one tablespoon of olive oil and salt.
2Spread the potatoes on a baking tray lined with parchment paper. Bake for 20 minutes, until they start to soften and get some color.
3Meanwhile, wash the squid, dry them thoroughly with a paper towel (important!), and cut into wider rings. Leave the tentacles whole or cut them in half.
4In a bowl, mix the squid with the remaining two tablespoons of oil, chopped garlic, parsley, lemon zest, breadcrumbs, salt, and pepper. The breadcrumbs will absorb the juices and create a crispy layer.
5After 20 minutes, remove the tray from the oven. Add the seasoned squid and whole cherry tomatoes to the potatoes. Pour white wine over everything.
6Bake for another 15–20 minutes. The squid should turn white and tender, and the potatoes golden brown and crispy. Do not overbake, so the squid doesn't become rubbery.
7Serve immediately while still hot. Optionally, drizzle with extra olive oil and lemon juice.

Nutritional benefits

Thanks to the high iodine content in squid and antioxidants in tomatoes, this meal contributes to the normal functioning of the thyroid and protects cells from oxidative stress.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.