Description
Stuffed Squid Oven Baked with Aubergine and Peppers features tender squid tubes filled with a savory mixture of sautéed aubergine, bell peppers, herbs, and rice, baked to perfection. This Mediterranean-inspired dish is healthy, elegant, and flavorful.
Ingredients
8 squid tubes, cleaned
1 medium aubergine (eggplant), diced
1 large bell pepper (red or yellow), diced
1 small onion, finely chopped
3 cloves garlic, minced
1 cup cooked rice (white or brown)
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
Fresh parsley, chopped, for garnish
Lemon wedges, for serving
Instructions
- Preheat oven to 375°F (190°C).
- Warm olive oil in a skillet over medium heat. Sauté onion until translucent.
- Add garlic, aubergine, and bell pepper; cook 5–7 minutes until softened.
- In a bowl, combine sautéed vegetables with cooked rice, oregano, basil, salt, and pepper. Mix well.
- Carefully fill each squid tube with the vegetable and rice mixture, avoiding overfilling.
- Place stuffed squid in a greased baking dish. Scatter any leftover filling around.
- Cover dish with foil and bake for 25 minutes.
- Remove foil and bake uncovered for an additional 15 minutes until squid is opaque and cooked through.
- Let rest a few minutes, then sprinkle with chopped parsley.
- Serve with lemon wedges and optional roasted vegetables.
Notes
Add chopped tomatoes or olives to the filling for extra flavor.
Use quinoa instead of rice for a gluten-free version.
Fresh herbs like mint or cilantro add freshness to the filling.
Serve with garlic yogurt sauce for a creamy accompaniment.
Store leftovers in airtight container in fridge up to 2 days.
Reheat gently in oven at 350°F (175°C) to preserve texture.
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 5g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 1.5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 150mg
