Baked Calamari with Vegetables

Baked Calamari with Vegetables

30 min
Easy
1 serv.
350 g / 1 serv.

Rating

Average rating:—

Description

A dietary yet satisfying dish of tender calamari baked with bell peppers and tomatoes in olive oil. The perfect light dinner high in protein.

  1. Preheat the oven to 190°C (375°F).
  2. Rinse the squid carcasses, pour boiling water over them, remove the film and entrails. Cut the fillet into rings about 1–1.5 cm thick.
  3. Slice half of the red onion into thin half-rings. Dice the tomato into large cubes, and cut half of the bell pepper into strips.
  4. In a bowl, mix the chopped vegetables, add the minced garlic clove, half of the olive oil, herbes de Provence, salt, and pepper. Toss to combine.
  5. Place the vegetables on a sheet of parchment paper or in a small baking dish. Spread the squid rings evenly on top.
  6. Drizzle the dish with the remaining olive oil and lemon juice.
  7. Bake in the preheated oven for 12-15 minutes. It is crucial not to overcook, otherwise the squid will become tough and rubbery.
  8. Sprinkle with finely chopped fresh parsley before serving.
288
82 kcal / 100 g
kcal
19.0 g
5.4 g / 100 g
Protein
14.6 g
4.2 g / 100 g
Carbohydrates
17.6 g
5.0 g / 100 g
Fats