Squid and Tomato Stew


Squid and Tomato Stew is a classic Mediterranean dish that is easy to make and full of flavour. It is a hearty, comforting dish perfect for a weeknight dinner. The combination of squid and tomatoes creates a delicious, savoury and slightly sweet stew. This stew is packed with nutrients and can be enjoyed as a main course or a side dish. It is sure to be a hit with the entire family!

Ease of preparation

Squid and Tomato Stew is an incredibly easy dish to make. All you need to do is sauté the onion, garlic, and tomato paste in olive oil. Then, add the diced tomatoes, white wine, squid, and spices. Simmer the stew until the squid is cooked and the sauce is thick and fragrant. Finally, stir in the parsley and lemon juice and serve. This dish takes less than 30 minutes, making it a great weeknight dinner option.

Nutritional information

Squid and Tomato Stew is a healthy and nutritious dish. It is low in fat and calories and a good protein, vitamin, and mineral source. One serving of this stew contains approximately 190 calories, 8 grams of fat, 20 grams of protein, 10 grams of carbohydrates, and 4 grams of fibre. It is also rich in vitamins A, C, and B-6 and minerals such as magnesium, iron, and potassium.


– 2 tablespoons olive oil

– 1 onion, finely chopped

– 2 cloves garlic, minced

– 2 tablespoons tomato paste

– 1/4 teaspoon chilli powder

– 1/4 teaspoon smoked paprika

– 1/4 teaspoon dried oregano

– 1/4 teaspoon dried thyme

– 1/4 teaspoon sea salt

– 1/4 teaspoon freshly ground black pepper

– 1 (14.5-ounce) can diced tomatoes

– 1/2 cup white wine

– 1/2 pound cleaned squid, cut into 1/2-inch rings

– 2 tablespoons chopped fresh parsley

– 2 tablespoons freshly squeezed lemon juice

Preparation method

To make Squid and Tomato Stew, heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté until softened, about 3 minutes. Add the tomato paste, chilli powder, smoked paprika, oregano, thyme, salt, and pepper and combine. Cook for an additional 2 minutes, stirring often. 

Next, add the diced tomatoes, white wine, and squid and bring to a simmer. Reduce the heat to low and simmer for 15-20 minutes, occasionally stirring, until the squid is cooked and the sauce is thick and fragrant.

Finally, stir in the parsley and lemon juice and season to taste with additional salt and pepper. Serve the stew hot with crusty bread or overcooked rice. Enjoy!

Cooking tips

– Make sure to use high-quality canned tomatoes for the best flavour.

– If you prefer a thicker stew, simmer for 5 minutes.

– If you like a spicier stew, add 1/4 teaspoon of chilli powder.

– Add a pinch of red pepper flakes for an extra flavour boost.

– If you don’t have white wine, use chicken or vegetable broth instead.


Squid and Tomato Stew is a delicious and flavourful dish. Combining squid, tomatoes, and herbs creates a savoury and slightly sweet stew. The squid is tender and juicy, while the tomatoes add an acidic brightness to the stew. The herbs and spices add an earthy and spicy depth of flavour. 

Best dishes paired with

Squid and Tomato Stew is best served with crusty bread or overcooked rice. It also pairs well with roasted vegetables or a simple green salad.

Origin of dish and history

The origins of Squid and Tomato Stew are believed to be from the Mediterranean. It is a classic Italian dish that has been enjoyed for centuries. The combination of squid, tomatoes, and herbs is a traditional Mediterranean flavour profile that is comforting and delicious.

Popular alternatives

There are plenty of variations if you’re looking for a different take on Squid and Tomato Stew. For a heartier stew, add in some potatoes or white beans. You can also add other vegetables, such as bell peppers or zucchini. For a spicier stew, add in some red pepper flakes or a diced jalapeño. You can also use shrimp or scallops instead of squid.

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