Low Fat Calamari in Tomato Sauce

Dive into the deliciously light and flavorful world of **Low Fat Calamari in Tomato Sauce**—a seafood dish that’s both satisfying and guilt-free! This Mediterranean-inspired recipe features tender calamari rings simmered in a rich tomato sauce infused with the aromatic blend of garlic, onions, oregano, and basil. By using a modest amount of olive oil and low-sodium vegetable broth, the dish stays heart-healthy without sacrificing taste. Perfectly balanced with a touch of heat from red pepper flakes and garnished with fresh parsley, this recipe is ready in just 45 minutes and pairs beautifully with whole-grain bread or brown rice. It’s a quick, nutritious dinner option that’s packed with protein and bursting with vibrant flavors—ideal for seafood lovers looking for a lighter twist on a classic.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Fresh calamari (cleaned and sliced into rings)
• 1 tablespoon Olive oil
• 3 cloves Garlic (minced)
• 1 medium Yellow onion (diced)
• 400 grams Canned crushed tomatoes
• 2 tablespoons Tomato paste
• 120 milliliters Low-sodium vegetable broth
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Red pepper flakes (optional)
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley (chopped)

Directions

Step 1

Heat the olive oil in a large skillet or saucepan over medium heat.

Step 2

Add the minced garlic and diced onion to the pan. Sauté for 3-5 minutes until the onion is soft and translucent.

Step 3

Stir in the canned crushed tomatoes, tomato paste, and vegetable broth. Mix well to combine.

Step 4

Season the sauce with oregano, basil, red pepper flakes (if using), salt, and black pepper. Bring the mixture to a gentle simmer.

Step 5

Reduce the heat to low and let the sauce simmer uncovered for 15 minutes, allowing it to thicken slightly.

Step 6

While the sauce simmers, rinse the calamari rings under cold water and pat them dry with a paper towel.

Step 7

After the sauce has simmered, add the calamari rings to the pan. Stir to coat the calamari in the sauce.

Step 8

Cook the calamari for 5-7 minutes, stirring occasionally, until they are tender and fully cooked. Be careful not to overcook, as calamari can become rubbery.

Step 9

Taste the sauce and adjust the seasoning if necessary.

Step 10

Garnish with freshly chopped parsley before serving.

Step 11

Serve hot with whole-grain bread, brown rice, or your choice of side dish.

Nutrition Facts

Serving size	(1290.4g)

Amount per serving	% Daily Value*
Calories	822.1

Total Fat 22.3g	0%
Saturated Fat 4.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 1165mg	0%
Sodium 2005.8mg	0%
Total Carbohydrate 69.7g	0%
Dietary Fiber 12.5g	0%
Total Sugars 30.0g
Protein 87.5g	0%

Vitamin D 0IU	0%
Calcium 316.5mg	0%
Iron 8.0mg	0%
Potassium 3405.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.2%

Protein: 42.2%

Carbs: 33.6%