Calamari and Pepper Sauté

Calamari and Pepper Sauté is a quick-cooking Mediterranean dish featuring tender squid rings and colorful bell peppers sautéed with garlic, olive oil, and herbs. It's a classic coastal preparation found across Italy, Greece, and Spain, often served as a tapa, appetizer, or light main course.

🍽️ Nutrition at a glance

This dish is high in protein and low in carbohydrates, making it a lean, nutrient-dense option. It provides a good source of selenium, vitamin B12, and vitamin C from the peppers, with a typical serving containing roughly 250-350 calories.

Nutrition breakdown

Calories	290 kcal
Protein	28 g
Carbs	8 g
Fat	16 g
Fiber	2 g
Sugar	4 g
Sodium	420 mg
Vitamin B12	2.5 mcg
Selenium	55 mcg
Vitamin C	80 mg
Phosphorus	250 mg
Zinc	2.5 mg
Niacin (B3)	3.5 mg
Iron	1.5 mg
Potassium	350 mg

Per 1 cup (200 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish showcases the Mediterranean's emphasis on simple, high-quality ingredients and quick cooking to preserve the squid's delicate texture. Nutritionally, squid is an excellent source of omega-3 fatty acids and contains more protein per calorie than many other seafood options.