Simmered squid
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4 as a main, 6 as a starter
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- 1 tbsp olive oilplus extra for drizzling
- 1kg prepared squidand tentacles, cleaned and cut into thick rings
- 2 onionschopped
- 3 garlic clovessliced
- pinch of chilli flakes
- 1 tsp fennel seed
- 3 bay leaves
- 1 tbsp rosemaryroughly chopped
- pinch of sugar
- 3 tbsp red wine vinegar
- 400g can chopped tomato
- large glass of red wine(about 200ml)
To serve
- handful chopped coriander
- zest ½ orange
Nutrition: per serving (4)
- kcal352low
- fat8g
- saturates2g
- carbs12g
- sugars7g
- fibre2g
- protein41g
- salt0.8glow
Method
step 1
Heat the olive oil in a shallow saucepan or flameproof casserole and add the squid, onions and garlic. Add the dry ingredients and simmer until all the liquid has evaporated and the onions are tender, about 15 mins. Add the vinegar and chopped tomatoes, simmer for 1 min, then pour over the red wine and season. Simmer very gently on the lowest heat, stirring occasionally, for 1 hr or until the sauce is rich and the squid is really tender.
step 2
Turn off the heat, leave to cool slightly, then drizzle with a little more olive oil and scatter with the coriander and orange zest.
