Cuttlefish and Green Peas

3 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


300 g cuttlefish, or squid, 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
1 pinch salt [optional] 0.2 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

per 1 SERVING (170 g)


% Daily Value




12 g

18 %

Saturated 1.7 g
+ Trans 0 g

8 %


240 mg


840 mg

35 %


11 g

4 %


3 g

11 %


3 g

Net Carbs

8 g


38 g

Vitamin A

51 %

Vitamin C

34 %


19 %


91 %


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


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

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Members' Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

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