Squid Stewed with Tomatoes White Wine and Black Olives

Dive into the Mediterranean with this luscious recipe for Squid Stewed with Tomatoes, White Wine, and Black Olives—a hearty, flavor-packed dish perfect for seafood lovers. Tender squid rings are gently simmered in a rich, aromatic tomato and white wine sauce, infused with the briny goodness of black olives and capers. Finely chopped onions and garlic create a savory base, while dried oregano and a hint of red pepper flakes add a touch of warmth and complexity. Finished with fresh parsley for a burst of brightness, this one-pot meal is as comforting as it is elegant. Pair it with crusty bread to soak up every drop of the delicious sauce, and you’ll have a restaurant-worthy dinner ready in just 45 minutes. Perfect for weeknight meals or serving friends, this dish brings coastal Italy to your table with every spoonful.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams fresh squid, cleaned and cut into rings
• 3 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 400 grams canned whole tomatoes, crushed with hands
• 120 milliliters dry white wine
• 70 grams black olives, pitted and halved
• 2 tablespoons capers, rinsed and drained
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon dried oregano
• 0.5 teaspoon crushed red pepper flakes (optional)
• 0 to taste salt
• 0 to taste black pepper
• 0 optional crusty bread, for serving

Directions

Step 1

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

Step 2

Add the chopped onion and cook for 3-4 minutes until soft and translucent.

Step 3

Stir in the minced garlic and cook for another 1 minute, until fragrant.

Step 4

Add the crushed tomatoes, white wine, oregano, and crushed red pepper flakes (if using). Stir well and bring the mixture to a simmer.

Step 5

Season the sauce with salt and black pepper to taste.

Step 6

Reduce the heat to low and add the squid rings to the sauce. Stir to combine.

Step 7

Cover the skillet or pot and let the squid simmer gently in the sauce for 20 minutes, stirring occasionally.

Step 8

After 20 minutes, stir in the black olives and capers. Cook for another 5 minutes to let the flavors meld.

Step 9

Taste the sauce and adjust seasoning if needed.

Step 10

Remove from heat and sprinkle with the chopped parsley for freshness before serving.

Step 11

Serve hot with crusty bread on the side to soak up the sauce.

Nutrition Facts

Serving size	(1342.5g)

Amount per serving	% Daily Value*
Calories	1361.2

Total Fat 64.1g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 4.0g
Cholesterol 1165mg	0%
Sodium 4374.9mg	0%
Total Carbohydrate 86.8g	0%
Dietary Fiber 12.9g	0%
Total Sugars 18.7g
Protein 90.2g	0%

Vitamin D 0IU	0%
Calcium 389.3mg	0%
Iron 10.6mg	0%
Potassium 2405.5mg	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: 44.9%

Protein: 28.1%

Carbs: 27.0%