Simmered squid

400 kcal or less antipasti antipasto calamari fish fish stew good for you italian low calorie mains mezze over an hour seafood sharing dishes spanish tapas

N/A

Serves 4 as a main, 6 as a starter

Source

Ingredients

1 tbsp olive oil , plus extra for drizzling

1kg prepared squid and tentacles, cleaned and cut into thick rings

2 onions , chopped

3 garlic cloves , sliced

pinch of chilli flakes

1 tsp fennel seed

3 bay leaves

1 tbsp rosemary , roughly chopped

pinch of sugar

3 tbsp red wine vinegar

400g can chopped tomato

large glass of red wine (about 200ml)

handful chopped coriander

zest ½ orange

Method

Heat the olive oil in a shallow saucepan or flameproof casserole and add the squid, onions and garlic. Add the dry ingredients and simmer until all the liquid has evaporated and the onions are tender, about 15 mins. Add the vinegar and chopped tomatoes, simmer for 1 min, then pour over the red wine and season. Simmer very gently on the lowest heat, stirring occasionally, for 1 hr or until the sauce is rich and the squid is really tender.

Turn off the heat, leave to cool slightly, then drizzle with a little more olive oil and scatter with the coriander and orange zest.