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Mediterranean Squid with Crispy Potatoes and Cherry Tomatoes
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 time
15 min
Cook time
40 min
Total time
55 min
Servings
2
Recipe
Mollusks, squid, mixed species, raw
500 gPotatoes, russet, without skin, raw
500 gTomatoes, grape, raw
100 gOil, olive, extra virgin
3 tbspGarlic, raw
3 cloveParsley, fresh
1 handfulAlcoholic beverage, wine, table, white
50 mlBread, crumbs, dry, grated, plain
1 tbspLemon peel, raw
0.5 pieceSalt, table, iodized
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
1
Preheat 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.
2
Spread the potatoes on a baking tray lined with parchment paper. Bake for 20 minutes, until they start to soften and get some color.
3
Meanwhile, 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.
4
In 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.
5
After 20 minutes, remove the tray from the oven. Add the seasoned squid and whole cherry tomatoes to the potatoes. Pour white wine over everything.
6
Bake 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.
7
Serve 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.