Calamari Stew

Calamari Stew, known as 'Guvaras' in some regions, is a hearty seafood dish featuring tender squid slow-cooked in a savory, often tomato-based broth. It typically includes ingredients like onions, garlic, herbs, and sometimes potatoes or peppers, and is a staple in coastal Mediterranean and Latin American cuisines. The stew is celebrated for its rich, comforting flavors that highlight the delicate texture of the squid.

🍽️ Nutrition at a glance

This dish is generally high in protein from the squid, with a moderate amount of healthy fats depending on the cooking oil used, and low in carbohydrates unless starchy vegetables are added. Key nutrients include omega-3 fatty acids, vitamin B12, and selenium, with a typical serving ranging from 250 to 350 calories.

Nutrition breakdown

Calories	220 kcal
Protein	18.5 g
Carbs	12 g
Fat	9.5 g
Fiber	2 g
Sugar	4 g
Sodium	580 mg
Potassium	420 mg
Selenium	38 µg
Vitamin B12	2.1 µg
Iron	1.8 mg
Phosphorus	210 mg
Zinc	1.5 mg
Vitamin C	8 mg
Magnesium	35 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Guvaras reflects the maritime heritage of coastal communities, where squid is an abundant and affordable protein source. Nutritionally, it's unique for providing a lean, nutrient-dense meal that supports heart health and muscle maintenance without excessive calories.