Healthy Puttanesca-Style Sautéed Squid Ready in 25 Minutes

A quick and nutritious recipe for Healthy Puttanesca-Style Sautéed Squid, combining garlic, olives, and sun-dried tomatoes for a Mediterranean feast.

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Prep Time 10

Cook Time 15

Total Time 25

Servings: 4 people

Course: Lunch

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Squid

1 pound squid rings MSC-certified sustainable
2 tablespoons extra virgin olive oil adds richness and flavor
3 cloves garlic minced

For the Flavor Base

0.5 cup chopped sun-dried tomatoes oil-packed preferred
0.25 cup pitted olives Kalamata or green
2 tablespoons capers rinse if packed in salt
0.5 teaspoon red pepper flakes adjust for heat preference

For the Garnish

0.25 cup torn fresh basil leaves adds fragrance
0.25 cup chopped fresh parsley for color
1 whole lemon zest and juice
freshly cracked black pepper to taste

Equipment

large skillet

Method

Cooking Instructions

Heat the olive oil in a large skillet over medium-high heat for about 2 minutes until shimmering.
Add the minced garlic and sauté for about 2 minutes until golden and fragrant.
Stir in the chopped sun-dried tomatoes, pitted olives, capers, and red pepper flakes, simmer for 1 minute.
Zest the lemon directly into the pan and stir to combine.
Gently add the squid rings, sauté for about 3 minutes until opaque and firm.
Remove from heat and mix in the torn basil leaves.
Plate the squid over quinoa or grains and finish with fresh lemon juice, parsley, and pepper.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 20gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gCholesterol: 200mgSodium: 500mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 3mg

Notes

Best served fresh, but leftovers can be stored in the fridge for up to 3 days.

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