Stuffed Calamari

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What’s better than the fried calamari you often order at restaurants? This stuffed version, which replaces the fattening fried batter with a stuffing bursting with superfoods. Delicious tomato, onion, garlic, and parsley add savory flavor that the calamari soaks up, providing you with a delicious zest in every bite.

Stuffed Calamari

Stuffed Calamari

Yields: 6 servings | Serving Size: 1/6 of recipe | Calories: 342 | Total Fat: 14 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 401 mg | Sodium: 253 mg | Carbohydrates: 14 g | Dietary Fiber: 1 g | Sugars: 2 g | Protein: 30 g | SmartPoints (Freestyle): 9


  • 4 big calamari/ squid
  • 4 tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • 1 medium onion, minced
  • 2 slices of bread, finely crumbled
  • 4 ounces reduced sodium, nitrate-free ham, optional
  • 4 tablespoons fresh parsley, finely chopped
  • 1-1/4 cups white wine
  • 7 ounces tomato puree
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


  1. Clean the calamari. Separate the tentacles from the bodies then finely chop the tentacles. Set aside.
  2. Over medium heat, in saucepan with a tablespoon of extra virgin olive oil, sautè the garlic and onions.
  3. When the onions turn transparent, add the ham (if using), bread and half of the parsley. Sautè for about 2 minutes then add the tentacles. Cook until the water almost evaporates.
  4. Add 2/3 of the white wine on medium to high heat. Continue to cook until the wine evaporates and the sauce thickens.
  5. Cook for another 10 minutes then turn off the heat. Let it cool.
  6. Fill up the calamari with the filling then close them with toothpicks.
  7. Leave the liquid of the filling in the saucepan.
  8. Over medium heat, pour the remaining oil in the saucepan. When the oil is hot, add the stuffed calamari then brown all sides.
  9. Pour the remaining white wine on medium to high heat then let it evaporate.
  10. Pour the tomato puree in the saucepan. Let it boil then simmer, covered for about 45 minutes.
  11. Season with salt and pepper.
  12. Serve the calamari with the sauce.

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