Mediterranean Diet Squid Ink Risotto
Elevate your culinary repertoire with this Mediterranean Diet Squid Ink Risotto, a dish that combines the velvety richness of traditional risotto with the bold, briny allure of squid ink. Perfectly cooked arborio rice is infused with a luxurious seafood stock and a splash of dry white wine, creating a creamy base full of oceanic flavor. Tender, sautéed squid adds depth and texture, while fresh parsley and a hint of lemon juice brighten each bite. This visually striking risotto, with its dramatic dark hue, is not only a feast for the taste buds but a show-stopping centerpiece for any dinner table. Ready in under an hour, this recipe is a gourmet treasure that’s both low in saturated fats and nutrient-packed, making it ideal for a Mediterranean-inspired menu.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 2 medium, finely chopped shallot
- 2 cloves, minced garlic
- 1 cup arborio rice
- 0.5 cup dry white wine
- 4 cups fish or seafood stock
- 2 teaspoons squid ink
- 0.5 pound squid (cleaned, tubes and tentacles)
- 1 tablespoon lemon juice
- 2 tablespoons, chopped fresh parsley
- to taste sea salt
- to taste black pepper
Instructions
Heat the seafood stock in a saucepan over low heat and keep it warm throughout the cooking process.
In a large, heavy-bottomed skillet or saucepan, heat 2 tablespoons of olive oil over medium heat.
Add the chopped shallots and cook for 2-3 minutes, stirring frequently, until softened but not browned. Add the minced garlic and cook for another 30 seconds, until fragrant.
Add the arborio rice to the pan and stir to coat it in the oil, toasting the rice lightly for 1-2 minutes.
Pour in the dry white wine and stir until it is mostly absorbed by the rice.
Start adding the warm seafood stock one ladleful at a time, stirring frequently and allowing the liquid to absorb before adding the next. Continue this process for about 20 minutes, or until the rice is creamy and cooked al dente.
While the risotto is cooking, heat the remaining 1 tablespoon of olive oil in a separate skillet over medium heat. Add the squid and cook for 2-3 minutes, until just tender. Season with a pinch of sea salt and black pepper, then remove from heat and set aside.
Once the risotto is nearly done, stir in the squid ink and mix well until the rice turns a rich dark color. Taste and adjust seasoning with salt and pepper as needed.
Stir in a splash of lemon juice and half of the chopped parsley for added brightness.
Fold in the cooked squid or serve it as a topping for the risotto.
Garnish with the remaining parsley and serve immediately, drizzling with a bit of extra virgin olive oil if desired.
Nutrition Facts
Calories |
1086 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.0 g | 62% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 548 mg | 183% | |
| Sodium | 4448 mg | 193% | |
| Total Carbohydrate | 89.4 g | 33% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 8.2 g | ||
| Protein | 51.8 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 204 mg | 16% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1234 mg | 26% | |
*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.
