Simmered squid

A classi dish when it comes to fish, simmered squid are often served as an appetizer with crostini, but can be used to make a tasty pasta or risotto and also as a main dish. Fish is often underestimated, especially if you do not know how to cook it. And many people who do not like it probably have never taste fish cooked properly.

Traditional fish recipes in Italy

People is surrounded by the sea so many local cuisines are based on fish, and often the best recipes are held by fishermen’s families. Fishmongers and supermarkets mainly sell fish that is farmed like trout, sea bass or sea bream along with clams and muscles and shrimps. However the tastier recipes are made with what’s called the “poor fish – pesce povero”, meaning oily fish like sardines, mackerels and other species that live in the Med. Oily fish, called Pesce azzurro in Italy (blue fish) are oily and rich in omega3 fatty acids, have a very distinct taste and have a lower price.

Squid is one of those type of fish that is not always cheap to buy and is often cooked during festivities or enjoyed in special occasions. Depending on where you live however, you may find varieties of fish that are cheaper than other and vice-versa.
Squid can be grilled, stuffed, simmered, stir fried to make pasta or risotto. This simmered squid recipe is easy and can be made in batches then used for multiple purposes.

I usually cook more of it and make risotto with the leftovers. 

If you have ever been to an Italian restaurant in Italy, you have certainly found this dish as appetizer in big buffets, with a good sprinkle of parsley and some croutons it’s a delight for your tastebuds.

Simmered squid recipe health facts

Being a fish squid is rich in omega3 fatty acid and DHA that help with our cardiovascular disease, is also rich in iron that makes it perfect for pregnant women. In this recipe it is paired with tomatoes that contain lycopene, that protects our body from oxidative stress, garlic that is a natural antibiotic and a good source of prebiotic, olives that are rich in hydroxytyrosol a potent antioxidant  and parsley that is rich in vitamin C (when added raw).


The cooking point of the squid depends basically on its size, so you just have to keep on eye on it while it cooks.


  • 1kg of squid
  • 400gr of tomato puree
  • 4 tablespoon of chopped green olives
  • 1 glass of white wine
  • 1 clove of garlic
  • 1 glass of water or fish stock
  • a bunch parsley
  • salt and pepper to taste (also chili pepper if you want)
  • 1 tbsp of extra virgin olive oil


Step 1
Wash well the squid and cut them into pieces. Put a 1 of tablespoon of oil in a pot, add the crushed garlic clove, and the chili pepper and, after a minute, add the squid. Let it cook for a couple of minutes then add the white wine. Let the wine evaporate.

Step 2
Add the tomato puree, the olives and then adjust with salt and pepper. Mix well and add the water. Cover with a lid and let it simmer for about 25/30 minutes at low heat. If the squid pieces are thick, let it cook for 5 to 10 minutes more. You can check the fish with a fork, if it goes in easily, the fish is cooked.

Step 3
Add the chopped parsley and serve it.

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