Recipe description
July 21, 2026
Squid with peas and tomato
A bright squid dish supporting digestion through fiber diversity.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich peas and vegetables support gut health.
- Colorful plant foods provide polyphenols and dietary diversity.
- Lean squid with olive oil offers protein and healthy fats without heavy sauces.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Squid
200
gram
Pea, green
1
cup
Tomato
2
piece
Oil, olive
1
tablespoon
Garlic
2
clove
Onion, red
0.5
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Lemon juice
1
teaspoon
Instructions
1
Clean and prepare the squid by slicing into rings. Set aside.
2
Finely chop the onion and garlic. Dice the tomatoes.
3
Heat olive oil in a skillet over medium heat. Add onion and garlic, sauté until softened, about 3 minutes.
4
Add the squid rings to the skillet. Cook for 2–3 minutes until they start to turn opaque.
5
Stir in the peas and diced tomatoes. Season with salt and black pepper.
6
Cook for another 5–7 minutes until the squid is tender and the tomatoes have broken down slightly.
7
Remove from heat, stir in lemon juice and sprinkle with chopped parsley.
8
Serve warm immediately.
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Nutrition
290 kcal
Calories
26 g
Protein
23 g
Carbohydrates
7 g
Fiber
6 g
Sugar
7 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
Is this recipe suitable for a low-fat diet?
Yes. Squid is a lean protein and the recipe uses a small amount of olive oil; you can reduce the oil further if you prefer.
How should I store leftovers?
Cool quickly and refrigerate in an airtight container within 2 hours; use leftovers within 2 days.
Can I use frozen squid?
Yes. Thaw completely before cooking and pat dry before adding to the skillet.
Can I substitute peas or omit onion?
You can swap peas for other vegetables (e.g., green beans or zucchini) and omit the onion if you like; canned tomatoes also work.
Are there any common allergens in this dish?
It contains seafood (squid) and alliums (garlic and onion); check for cross-contact if you have allergies.
How do I know when the squid is tender?
Cook the rings for 2–3 minutes until opaque; avoid overcooking to prevent a rubbery texture.
Can I make it spicier?
The recipe is not spicy by default; add red pepper flakes or chopped chili if you like.
How do I scale the recipe for more servings?
Multiply the ingredients in proportion; cooking time may change slightly.
How should I serve it?
Serve warm with bread, rice, or pasta; garnish with fresh parsley and a squeeze of lemon.
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