Cuttlefish with vegetable soup
A simple, light seafood stew of chopped cuttlefish with potato, onion, garlic and fresh parsley, slowly cooked in crushed tomato. Cuttlefish provides high-quality protein and very little fat. Serve it with a seasonal vegetable soup for a satisfying meal, and make enough to enjoy over several days.
At a glance
- Prep15 min
- Cooking25 min
- Total40 min
- DifficultyEasy
Allergens
- Molluscs
Who this recipe is for
A traditional seafood dish, rich in protein and low in fat, that is easy to digest. It fits a weight-loss eating plan and helps with weekly meal planning.
Ingredients
Step by step
- Peel the potato, cut it into medium-sized pieces and boil for 10 minutes to get it started; drain and set aside.
- Finely chop the onion and garlic. Clean the cuttlefish and cut it into bite-sized pieces.
- Heat a little extra-virgin olive oil in a frying pan or casserole and sauté the onion and garlic with fresh parsley.
- Add the partially cooked potato and chopped cuttlefish.
- Sauté everything over high heat for about 5 minutes, stirring continuously.
- Add the crushed tomato, reduce the heat to medium-low and cook for about 10 more minutes, until the cuttlefish is tender and the sauce has reduced.
- Serve hot, optionally with a smooth seasonal vegetable soup, such as pumpkin and leek.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you prefer squid or octopus
You can replace the cuttlefish with fresh squid rings or chopped cooked octopus, adjusting the cooking time so it does not become tough.
To reduce the carbohydrates
Leave the potato out of the stew and add diced courgette or mushrooms to the sofrito.
For a more aromatic flavour
Add a bay leaf or a few saffron strands when you add the crushed tomato.
What it provides
Cuttlefish is a cephalopod mollusc with an excellent nutritional profile: it is rich in complete protein, very low in fat and a source of minerals such as phosphorus, potassium, iron and zinc. Potato adds carbohydrates for energy and fullness, while the tomato sofrito provides antioxidant lycopene.
The dietitian's tip
Start by cooking the cuttlefish over high heat, then lower the heat once you add the tomato to keep it tender. Serve this dish with a seasonal vegetable soup, such as leek and pumpkin, for a complete meal with plenty of vegetables.
Explore our recipes for weight loss. More light fish and seafood ideas: prawns sautéed with green asparagus and cod with vegetables.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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