Spanish · dinner
Calamares Encebollados (Spanish Squid with Onions)
Video by Food and Glory | Recetas fáciles on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Molluscs, Fish. Check labels on stock, sauces and spice mixes.
About 42 g of protein for around 420 kcal a serve, with slow-cooked onions making most of the sauce and just 30 ml of olive oil for four. Rich in selenium and vitamin B12.
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Ingredients 8
Method
Tap a time to watch that step in the video.
- Peel the onions and slice them thinly; chop the garlic. 0:19
- Warm the olive oil and garlic in a wide pan over low heat until the garlic starts to colour. Add the onions with a pinch of salt and cook gently over medium-low for at least 30 minutes, until very soft and amber. 0:47
- Meanwhile clean the squid. Halve small ones (6–8 cm); cut larger ones into 3–4 cm rings. 1:37
- Turn the heat up, push the onions aside and add the squid to the middle of the pan. Sauté 2–3 minutes, add a pinch of salt, then stir in the tomate frito. 2:13
- Pour in the wine and fish stock, stir, cover and simmer gently for 30 minutes from when it boils, until the squid is tender. If there's too much liquid, uncover for the last few minutes to thicken. 3:23
- Leave to rest, covered, for 5 minutes before serving. 4:33
Tip. Serve with rice, boiled potatoes or bread for the sauce. Cuttlefish works too but needs longer to become tender. Add a splash more fish stock if the sauce dries out before the squid is tender.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 28%
- Protein 45%
- Fat 27%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
About 55% of the 26 g of net carbs come from the onions.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High206%
113 µg a serve, mostly from squid (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High133%
3.2 µg a serve, mostly from squid (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High81%
1.3 g a serve, mostly from squid (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High39%
4.3 mg a serve, mostly from squid (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High29%
4.4 mg a serve, mostly from squid (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C High28%
25 mg a serve, mostly from onions (54%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium High27%
113 mg a serve, mostly from squid (73%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High26%
0.4 mg a serve, mostly from onions (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High23%
1060 mg a serve, mostly from squid (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source15%
2.7 mg a serve, mostly from squid (64%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate Source13%
52 µg a serve, mostly from onions (68%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source11%
138 mg a serve, mostly from squid (58%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin K5%
5.9 µg a serve, mostly from virgin olive oil (71%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A4%
32 µg a serve, mostly from squid (75%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Food and Glory | Recetas fáciles; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.