Cuttlefish and Green Peas

Cuttlefish and Green Peas

Very tasty, cuttlefish is also rich in excellent nutrients, especially vitamin B12 and omega-3. If you do not find cuttlefish, substitute with squid.

2 servings
Preparation 5 min
Cooking 1 h

310 calories per serving 


300 g cuttlefish, or squid , cleaned and rinsed    
1 tbsp olive oil   15 mL
2 tbsp Parsley and Garlic Base (Recipe)   30 mL
1/2 cup white wine   125 mL
1 cup frozen peas   120 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A pressure-cooker will reduce the cooking time.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.


  1. Rinse the squid, drain and slice into 1 cm rings. Set aside.
  2. Heat the oil in a saucepan over medium-low heat. Add the squid and cook 2-3 min until they become opaque. Stir in the Parsley and Garlic Base then cook 2-3 min with stirring. Pour in th wine and the frozen peas. Add a little salt and pepper.
  3. Cover, reduce the heat and cook 45-50 min over very low heat, checking occasionally that the mixture stays moist. Add water if necessary. If using a pressure cooker the cooking time is reduced to 15 min.
  4. Adjust the seasoning then serve in the warmed dishes.

Nutrition Facts Table

Nutrition Facts

per 1 serving (180g)


% DV*

* DV = Daily Value




12 g

18 %

Saturated 1.5 g
+ Trans 0 g

8 %


240 mg


840 mg

35 %


11 g

4 %


3 g

11 %


3 g


38 g

Vitamin A

50 %

Vitamin C

35 %


20 %


90 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info


Free :
Added Sugar
Source of :
Fibre, Omega-3, Vitamin B1
Good source of :
Calcium, Manganese, Pantothenic Acid, Vitamin B6, Vitamin C, Vitamin E
Excellent source of :
Copper, Folacin, Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin K, Zinc

More info

This recipe is in the following categories: Shellfish | Main courses/Entrées | Diabetes-friendly | High Calcium | High Iron | Source of Omega-3 | Italian

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