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.
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Recipe Information
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)
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the minced garlic and diced onion to the pan. Sauté for 3-5 minutes until the onion is soft and translucent.
Stir in the canned crushed tomatoes, tomato paste, and vegetable broth. Mix well to combine.
Season the sauce with oregano, basil, red pepper flakes (if using), salt, and black pepper. Bring the mixture to a gentle simmer.
Reduce the heat to low and let the sauce simmer uncovered for 15 minutes, allowing it to thicken slightly.
While the sauce simmers, rinse the calamari rings under cold water and pat them dry with a paper towel.
After the sauce has simmered, add the calamari rings to the pan. Stir to coat the calamari in the sauce.
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.
Taste the sauce and adjust the seasoning if necessary.
Garnish with freshly chopped parsley before serving.
Serve hot with whole-grain bread, brown rice, or your choice of side dish.
Nutrition Facts
Calories |
822 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.3 g | 29% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 2006 mg | 87% | |
| Total Carbohydrate | 69.7 g | 25% | |
| Dietary Fiber | 12.5 g | 45% | |
| Total Sugars | 30.0 g | ||
| Protein | 87.5 g | 175% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 316 mg | 24% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 3406 mg | 72% | |
*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.
