Couscous-stuffed squid

Ingredients

• 8medium squid
• 400 gpotatoes
• 2ripe tomatoes
• 1 bunchparsley
• 1 clovegarlic, peeled
• 1/2 glassdry white wine
• to tasteextra-virgin olive oil
• to tastesalt
• to tasteblack pepper
• to tastechilli
• 100 gpre-cooked couscous
• 1squid
• 100 gpeeled prawns
• 1 smallcourgette
• 1 clovegarlic, peeled
• 1/2 glasswhite wine
• 50 gmozzarella
• 2ripe tomatoes
• 125 mlwater
• 1/2 cubevegetable stock cube
• to tasteextra-virgin olive oil
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Clean the squid

   Gently pull the heads away from the squid bodies to remove the innards. Separate the tentacles and fins, then remove the beak, eyes, cartilage and skin. Rinse the squid well and pat dry with kitchen paper.

2. 2

   Prepare the filling

   Keep eight squid bodies whole and finely chop the remaining body, fins and tentacles. Shell, rinse, dry and chop the prawns. Pick, rinse, dry and chop the parsley. Peel and finely chop the onion, then peel the garlic cloves, keeping them whole.

3. 3

   Chop the vegetables

   Blanch the four tomatoes in boiling water for 1 minute, then peel and chop them. Trim, rinse and dry the courgette, then cut it into small dice. Dice the mozzarella.

4. 4

   Cook the seafood

   Heat a little oil in a non-stick pan and gently brown one garlic clove with the chilli. Add the chopped squid and prawns and cook for a few minutes. Pour in the white wine and let the alcohol evaporate, then add half the chopped tomatoes and season with salt and pepper.

5. 5

   Cook the courgette

   Continue cooking the seafood mixture for a few more minutes, then remove the garlic and set the mixture aside. Add a little oil to the same pan and sauté the courgette, stirring with a spoon. Season with salt when cooked and take it out of the pan.

6. 6

   Prepare the couscous

   Toast the couscous in the same pan for 1–2 minutes. Bring the water to the boil in a saucepan with 2 tablespoons of oil and the stock cube, then take it off the heat. Put the couscous in a bowl and pour over the hot stock.

7. 7

   Mix the filling

   Cover the couscous and leave it for about 10 minutes, or until swollen. Fluff it with a fork; separate any remaining clumps by hand, then mix in a little oil. Stir in the squid and prawn mixture, courgette and mozzarella until combined.

8. 8

   Fill the squid

   Use a teaspoon or piping bag to fill the squid bodies carefully, taking care not to split them. Leave 2.5 cm clear at each opening while pushing the filling towards the tips. Secure the openings with cocktail sticks. Peel, rinse and cut the potatoes into chunks, then parboil them in salted boiling water for 5 minutes and drain.

9. 9

   Brown the squid

   Pour a few tablespoons of oil into a large pan and let the other garlic clove turn golden. Add the stuffed squid and brown them on both sides. Pour in the white wine and let the alcohol evaporate, then add the remaining tomatoes and cook for a few minutes. Remove the garlic.

10. 10

    Finish the dish

    Add the potatoes and loosen the sauce with a couple of glasses of hot water. Cook for about 15 minutes. Near the end of cooking, stir in the chopped parsley and adjust the salt. Serve the stuffed squid hot.

What is couscous-stuffed squid?

This Italian-inspired seafood dish pairs whole squid with a couscous filling, then cooks the parcels in a tomato sauce with potatoes. Stuffed squid is a familiar way to make use of the body and tentacles together in Mediterranean cooking.

The filling here combines chopped squid and prawns with courgette and mozzarella. Toasting the couscous before hydrating it gives it a more distinct texture, while the pan sauce brings the stuffed squid and potatoes together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 560 calories, 40g protein, 49g carbs, 22g fat.

Couscous and potatoes provide most of the carbohydrates, while olive oil and mozzarella contribute much of the fat. Squid and prawns supply the main protein, with further protein from the cheese. For a balanced plate, serve with extra non-starchy vegetables such as salad or greens.

Preparing the squid

Clean bodies: remove the head and innards, then take out the beak, eyes, cartilage and skin. Rinse thoroughly and pat dry so the filling and cooking sauce are not diluted.

Keep the bodies intact: handle them gently while cleaning and filling. The method leaves a little space at the opening and secures it with a cocktail stick to help contain the couscous.

Building the filling

Seafood: chop the squid trimmings and prawns finely so they combine evenly with the couscous. Cook them briefly with garlic and chilli, then let the wine evaporate before adding tomato.

Couscous: toast it for 1–2 minutes, then pour over the boiling stock and leave it covered for about 10 minutes. Fluff it well before folding in the seafood, courgette and mozzarella.

Filling without splitting

Gentle pressure: use a teaspoon or piping bag, working the filling towards the tips without forcing it. Squid bodies can tear if packed too tightly.

Leave room: stop about 2.5 cm from the opening, then secure it with a cocktail stick. The filling can expand slightly as it heats, so avoid trying to use every last spoonful.

Getting the texture right

Potatoes: parboil the chunks for 5 minutes before adding them to the pan. This gives them a head start so they can finish cooking alongside the squid.

Squid: brown both sides first, then simmer in the tomato sauce for about 15 minutes with the potatoes. The squid should be cooked through and tender; check a potato piece too, as it should be soft when pierced.

Serving and timing

Allow about 50 minutes in total, including preparation and cooking. Have the filling ingredients ready before you start stuffing, as the bodies are easier to fill once the mixture has been combined.

Serve the squid hot with the potatoes and tomato sauce. A simple green salad or steamed greens can add a fresh contrast to the rich seafood filling.

Recipe notes & tips

• Pat the cleaned squid dry before filling so the stuffing stays cohesive.
• Cut the seafood and vegetables into small, even pieces for a filling that is easy to spoon into the bodies.
• Let the couscous absorb the hot stock while covered, then fluff it thoroughly before mixing.
• Leave the specified 2.5 cm gap at each opening to reduce the chance of the squid splitting.
• Secure each opening with a cocktail stick and remove the sticks before serving.
• Check the potatoes for tenderness before serving, as their size can affect how quickly they cook.

Variations

• Add lemon: serve with a little lemon juice for a brighter finish.
• Use firm cheese: replace the mozzarella with diced provolone for a sharper, less stretchy filling.
• Adjust the chilli: reduce it for a gentler flavour or add more for extra heat.
• Include herbs: add chopped basil alongside the parsley for a fresh, aromatic note.
• Swap the grain: use cooked bulgur in place of couscous, adjusting its preparation to the packet instructions.

Common mistakes to avoid

• Overfilling the bodies: the squid may split as it cooks; leave 2.5 cm clear at the opening.
• Rushing the couscous: it may stay hard in the centre; cover it and allow about 10 minutes to swell.
• Skipping the parboil: the potatoes may remain firm; boil them for 5 minutes before adding them to the pan.
• Crowding the filling: large pieces are harder to distribute; chop the squid, prawns and courgette finely.
• Leaving garlic in the sauce: it can overpower the finished dish; remove each clove when the method calls for it.

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Reheat gently in a covered pan with a splash of water until piping hot throughout; avoid vigorous stirring, which can break the squid.

Frequently asked questions