Italian · lunch, dinner

Seppie con Piselli (Romagna Cuttlefish Stewed with Peas)

Seppie con i piselli

Seppie con Piselli (Romagna Cuttlefish Stewed with Peas) — from Hotel Stella del Mare's cooking video Watch how it’s made · 6:49

Video by Hotel Stella del Mare on YouTube, in Italian · Open on YouTube

40 minServes 5349 kcal a serve
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Molluscs. Check labels on stock, sauces and spice mixes.

34 g protein, 7 g fibre and 15 g net carbs a serve: Adriatic cuttlefish stewed with peas in a light tomato sauce; rich in selenium, iron and vitamin B12.

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Ingredients 8

Method

The cook speaks Italian; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Clean the cuttlefish and cut it raw into strips. Pour the olive oil into a large, wide pan. 0:39
  2. Heat the oil, add the chopped onion and let it soften for about a minute; it should not brown. 1:08
  3. Add the cuttlefish and let it heat through and take on the flavour of the onion. 1:35
  4. Stir in the tomato paste and cook a moment longer. 2:13
  5. Add the parsley, then a little water (not too much: the cuttlefish releases its own liquid), salt to taste and the pepper. 2:44
  6. Bring to the boil over high heat, then lower the heat and simmer for about 15 minutes, until a piece of cuttlefish is tender to a fork. Add a splash more water if it dries out. 3:49
  7. Add the frozen peas and cook for 3–5 minutes more, until just tender. Taste for salt. 4:14
  8. Serve hot, with plenty of the sauce. 5:24

Tip. Laura uses frozen peas because they stay firmer than tender fresh spring peas. Squid works instead of cuttlefish. In Romagna it is often eaten as a one-dish meal.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy349 kcal1,460 kJ
Protein34 g67% of a day
Fibre7.1 g25% of a day
Carbohydrate22 g15 g net · 8.1 g sugars8% of a day
Fat14 g1.9 g saturated17% of a day
Sodium1,010 mg44% of a day

Where the energy comes from one serve

  • Net carbs 19%
  • Protein 42%
  • Fat 39%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High186%

4.5 µg a serve, mostly from cuttlefish (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.

Selenium High139%

77 µg a serve, mostly from cuttlefish (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Iron High61%

11 mg a serve, mostly from cuttlefish (81%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin K High44%

53 µg a serve, mostly from frozen peas (59%). 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.

Zinc High40%

4.4 mg a serve, mostly from cuttlefish (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin C High30%

27 mg a serve, mostly from frozen peas (63%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B6 High29%

0.5 mg a serve, mostly from frozen peas (49%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-3 High29%

0.5 g a serve, mostly from cuttlefish (70%). 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.

Vitamin E High27%

4.1 mg a serve, mostly from cuttlefish (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A High25%

222 µg a serve, mostly from cuttlefish (76%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate High25%

100 µg a serve, mostly from frozen peas (76%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium High24%

100 mg a serve, mostly from cuttlefish (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source19%

920 mg a serve, mostly from cuttlefish (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium Source15%

189 mg a serve, mostly from cuttlefish (79%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Show the other 1
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 Hotel Stella del Mare; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.