Stuffed calamari

Ingredients

• 20 medium (around 1.6 kg)squid, cleaned and gutted, with the tentacles reserved (ask your fishmonger to prepare them)
• 120 gfrozen peas
• 3egg whites
• 200 gRomano pepper, cut into 5 mm dice
• 10 gchives
• 20 sprigs, optionalrosemary
• 1 clovegarlic
• 1 tbspextra virgin olive oil
• 100 mlwhite wine
• 250 mlfish stock
• 300 gwhite onion, very finely sliced
• 4 tbspextra virgin olive oil
• 1 kglarge ripe tomatoes
• 2 clovesgarlic, chopped
• 20 gbasil leaves
• To tastesea salt

Instructions

1. 1

   Soften the onion

   Start the tomato sauce by putting the onion and half of the oil in a saucepan. Cook over a low-medium heat for about 15 minutes, until soft but not coloured. Add a splash of water if it looks as though it may catch.

2. 2

   Simmer the tomatoes

   Add the tomatoes and season with salt. Simmer over a low heat for about 45 minutes, until thick and rich, adding a little water if the sauce becomes too dry. Take the pan off the heat.

3. 3

   Infuse the oil

   Put the remaining oil and the chopped garlic in another pan and cook over a low-medium heat. Once the garlic is almost golden brown, add the basil and stir. Strain the oil into the cooked tomato sauce.

4. 4

   Strain the sauce

   Whisk the sauce to break up the tomatoes, then thin it with a little water if needed, ideally pasta cooking water. Set a wide-holed sieve over a bowl and press the sauce through with the back of a ladle. Taste and add more salt if necessary.

5. 5

   Heat the oven

   Preheat the oven to 200°C (gas mark 6).

6. 6

   Blanch the peas

   Boil the peas for 30 seconds, then drain them well.

7. 7

   Make the filling

   Put 8 squid and the egg whites in a food processor and pulse until roughly chopped. Add the Romano pepper, blanched peas and chives, then pulse to make a coarse mixture.

8. 8

   Stuff the squid

   Fill the remaining squid with the mixture, leaving some space at the top. Put a piece of tentacle at the end of the filling and close each squid with a rosemary sprig or a toothpick.

9. 9

   Trim the openings

   Trim the other end of each squid to make a tiny hole; this helps keep the filling from bursting out during cooking.

10. 10

    Brown the calamari

    Heat a large, heatproof baking dish over a medium heat and fry the garlic in 1 tablespoon of olive oil. Add the calamari and fry for a couple of minutes until browned. Pour in the wine and let it evaporate over a medium-high heat.

11. 11

    Bake and serve

    Add 400 ml of the tomato sauce and the fish stock, then transfer the dish to the oven for 20 minutes. To check the filling, insert a toothpick into its centre; it should feel hot when touched to your lips. Serve immediately.

What is stuffed calamari?

Calamari is squid prepared as food, and stuffed calamari is a familiar southern Italian-style dish. This version fills whole squid with a mixture made from more squid, egg white, peas, Romano pepper and chives.

The method makes a hearty dish with contrasting textures: a coarse, savoury centre, tender squid and a smooth tomato sauce. The sauce is simmered separately, so it can develop while you prepare the filling.

Nutrition and macros by portion

The nutrition label shows one serving as written: 700 calories, 50g protein, 30g carbs, 24g fat.

The squid and egg whites provide most of the protein, while peas, tomatoes and onion contribute carbohydrates. Olive oil carries much of the fat; serve a moderate portion with vegetables or a side salad to balance the plate.

Build a slow-cooked tomato sauce

Onion: Let it soften slowly without colouring. If the pan begins to catch, a splash of water helps it cook gently.

Tomatoes: Give them about 45 minutes to simmer until thick and rich, adding a little water if the sauce reduces too far.

Basil oil: Straining the garlic-and-basil-infused oil into the tomatoes adds flavour without leaving pieces of garlic or basil in the finished sauce.

Keep the filling coarse

Squid: Pulse the 8 squid with egg whites until roughly chopped, rather than processing them into a smooth paste. The remaining ingredients go in afterwards, so the pepper and peas retain some texture.

Peas: Blanch them for just 30 seconds and drain well before adding them. Excess water can make the filling looser.

Fill without overpacking

Leave room: Do not fill the squid right to the top; the mixture needs space as it cooks. Add a piece of tentacle at the end of the filling and secure the opening with rosemary or a toothpick.

Small opening: Trim the other end to make a tiny hole, as directed. This gives the filling somewhere to release pressure rather than forcing its way out through the sealed end.

Check the squid for doneness

Browning: Fry the stuffed squid for a couple of minutes until browned before adding the wine. Let the wine evaporate over a medium-high heat, then add the sauce and stock.

Centre: Bake for 20 minutes at 200°C. The recipe's doneness check is to insert a toothpick into the centre of the filling and check that it feels hot when touched to your lips.

Serve with something to catch the sauce

Serve the calamari immediately with plenty of tomato sauce. Bread is useful for mopping up the sauce; pasta or a simple side of vegetables also makes a satisfying accompaniment.

Since the squid and filling make the dish substantial, choose a side that suits the occasion and the amount of sauce you would like to serve.

Recipe notes & tips

• Ask your fishmonger to clean and gut the squid while keeping the tentacles.
• Cook the onion gently; it should soften without taking on colour.
• Drain the blanched peas thoroughly before pulsing them into the filling.
• Pulse the filling only until coarse so it keeps some texture.
• Leave space at the top of each squid when stuffing it.
• Use a large heatproof dish that can go from the hob to the oven.

Variations

• Add lemon: Serve with a little lemon juice for a brighter finish.
• Use parsley: Replace the chives with chopped parsley for a different herbal note.
• Change the pepper: Use another sweet pepper in place of Romano pepper.
• Adjust the herbs: Use rosemary to secure the squid, or use toothpicks instead.
• Serve with pasta: Spoon the tomato sauce over cooked pasta alongside the calamari.

Common mistakes to avoid

• Colouring the onion: Keep the heat low-medium and add a splash of water if it starts to catch.
• Reducing the sauce too far: Add a little water if the liquid level gets too low while simmering.
• Overprocessing the filling: Pulse until the mixture is coarse rather than smooth.
• Overfilling the squid: Leave space at the top so the filling has room as it cooks.
• Skipping the browning: Fry the calamari until browned before adding the wine.
• Serving before the centre is hot: Check the middle of the filling with a toothpick after baking.

How to store

Refrigerate leftovers promptly in a covered container and eat within 2 days. Reheat gently in a covered pan with the sauce until hot throughout; avoid prolonged heating, which can toughen the squid.

Frequently asked questions