Kalamari Plaki

Kalamari Plaki is a delightful Greek dish featuring tender squid baked with a rich tomato sauce, flavored with aromatic herbs. This healthy meal is both satisfying and packed with Mediterranean flavors, making it a perfect dinner option.

Ingredients

• Calamari (cleaned, cut into rings) - 400 grams
• Olive oil - 2 tablespoons
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 3 cloves
• Tomatoes (diced) - 400 grams (canned or fresh)
• Red bell pepper (chopped) - 1 medium
• Parsley (fresh, chopped) - 2 tablespoons
• Oregano (dried) - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon
• Feta cheese (crumbled) - 50 grams (optional)

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and chopped red bell pepper to the skillet. Cook for an additional 3 minutes until the peppers soften.
4. Stir in the diced tomatoes, oregano, salt, and black pepper. Let the mixture simmer for about 10 minutes, allowing the flavors to meld.
5. Add the cleaned calamari rings to the skillet, stirring well to combine. Cook for an additional 5 minutes.
6. Remove from heat and stir in the chopped parsley and lemon juice.
7. Transfer the calamari and sauce mixture to a baking dish, spreading it out evenly. If using, sprinkle the crumbled feta cheese on top.
8. Bake in the preheated oven for 15-20 minutes, or until the calamari is tender and cooked through.
9. Serve hot, garnished with additional parsley if desired.

Nutrition

• Calories: 310
• Protein: 28 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 220 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein, aiding muscle repair and growth.

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