var_dump($adSection);

Cuttlefish and Green Peas

1 Reviews
100% would make this recipe again

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

Preparation : 5 min Cooking : 1 h
310 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Diabetes-friendly

Ingredients

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

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.

Method

  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

per 1 Serving (170g)

Amount

% Daily Value

Calories

310

Fat

12 g

18 %

Saturated 1.7 g
+ Trans 0 g

8 %

Cholesterol

240 mg

Sodium

840 mg

35 %

Carbohydrate

11 g

4 %

Fibre

3 g

11 %

Sugars

3 g

Protein

38 g

Vitamin A

51 %

Vitamin C

34 %

Calcium

19 %

Iron

91 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
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
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 0
Meat and Alternatives 4 ½
Fats 2

Leave a review

You have to be logged in to leave a review

Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Shellfish | Main courses/Entrées | High Iron | High Calcium | Source of Omega-3 | Diabetes-friendly | Italian