Squid with Mixed Vegetables

A quick and easy recipe for squid with summer vegetables like zucchini, bell pepper, and tomatoes. You can speed up the preparation of this quick dinner even more if you use squid rings. If you are using frozen squid, thaw before cooking.

Prep Time:
20 mins
Cook Time:
15 mins
Total Time:
35 mins
4 servings


  • 2 tablespoons olive oil

  • 1 onion, halved and sliced

  • salt and freshly ground black pepper

  • 1 red bell pepper - cored, seeded and thinly sliced

  • 2 zucchini, diced

  • 2 tomatoes, diced

  • 3 cloves garlic, minced

  • ½ cup dry white wine

  • 1 pound squid, cleaned and sliced into rings

  • 1 bunch fresh basil, chopped


  1. Heat olive oil in a skillet and cook onion until softened, about 3 minutes. Season with salt. Add bell pepper and zucchini and cook until softened, 3 to 5 minutes. Stir in tomatoes, garlic, salt, and black pepper. Pour in white wine and bring to a boil.

  2. Add squid and cook until squid is just cooked through, about 5 minutes. Do not overcook. Sprinkle with chopped basil to serve.

Nutrition Facts (per serving)

289 Calories
14g Fat
18g Carbs
19g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 289
% Daily Value *
Total Fat 14g 18%
Saturated Fat 3g 14%
Cholesterol 230mg 77%
Sodium 324mg 14%
Total Carbohydrate 18g 6%
Dietary Fiber 3g 10%
Total Sugars 5g
Protein 19g
Vitamin C 66mg 331%
Calcium 102mg 8%
Iron 2mg 13%
Potassium 743mg 16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.