Calamares en su Tinta

Calamares en su Tinta is a traditional Spanish dish featuring tender squid cooked in its own ink, creating a rich and flavorful sauce. This high-protein meal is perfect served over rice or with crusty bread to soak up the delicious sauce.

Ingredients

• Squid (cleaned) - 300 grams
• Squid ink (or 2 ink sacs) - 2 tablespoons
• Olive oil - 2 tablespoons
• Garlic (minced) - 2 cloves
• Onion (finely chopped) - 1 small
• Tomato (chopped) - 1 medium
• White wine - 100 ml
• Fish or vegetable stock - 200 ml
• Bay leaf - 1
• Salt - to taste
• Black pepper - to taste
• Fresh parsley (chopped) - for garnish

Steps

1. Heat olive oil in a medium saucepan over medium heat.
2. Add the chopped onion and minced garlic, sautéing until the onion is translucent.
3. Stir in the chopped tomato and cook for about 5 minutes until softened.
4. Add the squid to the pan, cooking for 3-4 minutes until they turn opaque.
5. Pour in the white wine and let it simmer for 2-3 minutes to reduce slightly.
6. Add the squid ink, stock, bay leaf, salt, and black pepper, stirring to combine.
7. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes, uncovered.
8. Remove the bay leaf and adjust seasoning if necessary.
9. Serve warm, garnished with chopped parsley, over rice or with bread.

Nutrition

• Calories: 320
• Protein: 35 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: g
• Sodium: 650 mg
• Cholesterol: 220 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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