Slow-Simmered Squid in Tomato Sauce
This classic Mediterranean dish features tender squid slow-simmered in a rich, aromatic tomato and garlic sauce, perfect for a comforting meal that tastes even better the next day.
For 3 servings
**Prepare the Squid**: If using fresh squid, clean thoroughly by removing the internal organs, beak, and clear 'quill'. Separate the tentacles from the body, then slice the body into 1/2-inch thick rings. Pat dry with paper towels. If using frozen, thaw completely and pat dry.
**Sauté Aromatics**: Heat the olive oil in a heavy-bottomed pot or Dutch oven over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another 1 minute until fragrant, being careful not to burn it.
**Deglaze**: Pour in the dry white wine and scrape up any browned bits from the bottom of the pot with a wooden spoon. Let it simmer for 1-2 minutes until the alcohol scent cooks off and the liquid slightly reduces.
**Build the Sauce**: Stir in the crushed tomatoes, dried oregano, bay leaf, salt, and black pepper. Bring the sauce to a gentle simmer, then reduce the heat to low.
**Add Squid and Simmer**: Add the prepared squid to the pot, stirring to ensure it's fully submerged in the sauce. Cover the pot tightly and let it simmer gently for 45-60 minutes, or until the squid is very tender. Stir occasionally to prevent sticking.
**Check for Doneness**: The squid should be fork-tender and easily pierced. If it's still chewy, continue to simmer for another 15-30 minutes, checking periodically. Squid has a narrow window between tough (undercooked) and tender (perfectly cooked); slow simmering helps achieve the latter.
**Adjust Seasoning**: Taste the sauce and adjust salt and pepper as needed. Remove the bay leaf before serving.
**Serve**: Ladle the slow-simmered squid and sauce into bowls. Garnish with fresh chopped parsley, if desired, and serve hot with crusty bread for dipping, pasta, or creamy polenta.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Squid Tenderness**: The key to tender squid is either very quick cooking (2-3 minutes) or long, slow simmering (45-90 minutes). Avoid cooking it for an intermediate time, as it will become rubbery.
- 2**Make Ahead**: This dish is excellent for meal prep as the flavors deepen overnight. Store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop.
- 3**Cleaning Squid**: If cleaning fresh squid yourself, ensure all internal parts, including the clear plastic-like 'quill' (pen), are removed from the body tube. The skin can be peeled off for a whiter appearance, but it's not strictly necessary.
- 4**Serving Suggestions**: Beyond crusty bread, this dish pairs wonderfully with a simple green salad, steamed rice, or a side of sautéed greens like spinach or Swiss chard.
Adapt it for your goals.
Flavor Adjustment
Add 1/2 teaspoon of red pepper flakes along with the garlic for a pleasant warmth that complements the tomato sauce.
Ingredient AdditionIngredient Addition
Introduce shrimp or mussels during the last 10-15 minutes of simmering for a richer seafood stew. Ensure shrimp are cooked through and mussels have opened.
Herbaceous TwistHerbaceous Twist
Experiment with other Mediterranean herbs like fresh thyme or marjoram, or add a touch of fennel seeds for an aromatic depth.
Why this is on our healthy list.
Rich in Lean Protein
Squid is an excellent source of lean protein, essential for muscle repair, growth, and overall bodily functions, without a high fat content.
Antioxidant Power
Tomatoes and garlic provide powerful antioxidants like lycopene and allicin, which help combat free radicals and support cellular health.
Packed with Essential Minerals
Squid offers vital minerals such as selenium, copper, and phosphorus, contributing to immune function, energy metabolism, and bone health.
Frequently asked questions
Yes, absolutely! Frozen squid works perfectly. Just make sure to thaw it completely in the refrigerator overnight or under cold running water, then pat it very dry before adding it to the sauce.
