Squid Stuffed with Rice and Herbs
The stuffing is a delicious mixture of rice, garlic, tomato paste, parsley, and shallot. An immense taste sensation!


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  Serves:  2       Print   


  • 400 g cleaned squid, separated into tentacles, body and wings
  • 75 g (2½ oz) long grain rice
  • 3 tbsp alcohol-free white wine or water
  • 1 shallot, chopped (or use a small onion or 3-4 salad onions)
  • 1 garlic clove, finely chopped
  • 2 tbsp chopped parsley
  • ½ tsp tomato paste
  • ½ tsp dill
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • 3 tbsp olive oil
  1. Chop the squid wings and tentacles into 1 cm (½”) pieces.
  2. Heat the oil in a pan and add the shallot, garlic, squid tentacles and wings. Sauté over a medium heat for 2-3 minutes.
  3. Add the tomato paste, parsley, dill, salt, pepper and the alcohol-free wine. Cook for 3-4 minutes until the liquid thickens.
  4. Add 180 ml (6 fl oz) of water to the pan and bring to the boil. Add the rice, mix well and turn off the heat. Leave for 15 minutes to allow the rice to absorb the liquid (See Titli’s Tip below).
  5. Spoon the rice mixture into the squid bodies. Don’t pack it tightly as the rice will expand during cooking. Seal the ends of the squid with cocktail sticks.
  6. Spoon the remaining rice into a baking tray or casserole dish. Spread evenly around and place the squid on top. Add 180 ml (6 fl oz) of water and cover with baking foil.
  7. Bake in the oven at 170°C for about an hour. Slice before serving.
Titli's Tips
If the rice fails to absorb all the liquid in the pan simply return the pan to the heat and simmer with stirring until the liquid is absorbed.

Squid is a funny creature. You either have to cook it very quickly or for a long time for it to be tender.

Nutrition Facts
Amount Per Serving       % Daily Value
Calories 535 26%
Calories from Fat 210
Total Fat 23.4g 36%
Saturated Fat 3.6g 18%
Unsaturated Fat 18.4g
Amount Per Serving       % Daily Value
Total Carbohydrate 40.6g 13%
Dietary Fibre 1.4g 5%
Sugars 1.6g
Protein 34.6g 69%
Cholesterol 466.0mgs 155%
Percent Daily Values based on a 2,000 calorie diet.