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Best Easy Seppie in Umido Recipe

Name: Best Easy Seppie in Umido Recipe
Total time: 60 min
Yield: 230 g
Ingredients: Cuttlefish, cleaned, bodies and tentacles 2 lbs; Yellow onion, finely chopped 1 medium; Celery stalk, diced 1 piece; Carrot, diced 1 piece; Garlic, minced 2 cloves; Dry white wine 0.5 cup; Crushed tomatoes 2 cups; Italian parsley, chopped 0.25 cup; Extra virgin olive oil 2 tbsp; Salt 1 tsp; Black pepper 0.5 tsp; Chili flakes 0.25 tsp

Cuttlefish slowly simmered in tomato sauce until meltingly tender. This high protein mediterranean dish is a fresh, healthy family dinner that's low in calories and rich in nutrients.

Cook 60 min Difficulty NORMAL 215 kcal

#high protein #mediterranean #diabetic friendly

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Ingredients

Main ingredients

Cuttlefish, cleaned, bodies and tentacles 2 lbs
Yellow onion, finely chopped 1 medium
Celery stalk, diced 1 piece
Carrot, diced 1 piece
Garlic, minced 2 cloves
Dry white wine 0.5 cup
Crushed tomatoes 2 cups
Italian parsley, chopped 0.25 cup

Seasonings/Sauce

Extra virgin olive oil 2 tbsp
Salt 1 tsp
Black pepper 0.5 tsp
Chili flakes 0.25 tsp

Nutrition summary

Carbohydrates 9 g 16%

Protein 28 g 52%

Fat 6 g 25%

Serving size 230g

Cooking steps

1

Pat the cleaned cuttlefish dry and cut into bite-sized pieces for even cooking.
2

Heat olive oil over medium heat in a large sauté pan. Add chopped onion, celery, carrot, and a pinch of salt, sweating the vegetables gently for 7-8 minutes until softened but not browned.
3

Stir in minced garlic and chili flakes, cooking for 1 minute to bloom aromas without burning.
4

Add the cuttlefish pieces and sauté over medium-high heat for 3 minutes until lightly opaque. Pour in white wine, allowing it to simmer until almost fully evaporated.
5

Reduce heat to low and add crushed tomatoes, salt, and black pepper. Stir, cover partially with a lid, and simmer gently on low heat for 45-60 minutes, stirring occasionally, until the cuttlefish is tender and the sauce has reduced.
6

Finish with chopped parsley just before serving, adjusting seasoning to taste.

Personalized Q&A

Q. What's the key ingredient that defines the flavor of Seppie in Umido?

Cuttlefish is the essential ingredient in Seppie in Umido, providing the sweet, delicate seafood flavor and tender texture that makes this dish unique. The slow simmer in tomato sauce allows the cuttlefish to infuse the stew with subtle sea flavor while becoming melt-in-your-mouth tender.

Q. What’s the most important cooking step for tender cuttlefish?

It’s crucial to simmer the cuttlefish gently on low heat for 45-60 minutes after adding the tomatoes. Slow, gentle cooking breaks down the collagen, ensuring the cuttlefish becomes tender rather than rubbery. Avoid boiling or rushing—steady, low heat is key.

Q. How do I prevent the cuttlefish from becoming tough or chewy?

Make sure not to overcook the cuttlefish initially at high heat—just a quick sauté until opaque. Then, keep the simmer low and long with the sauce; high or rapid heat will make it tough. Gentle, extended braising keeps the cuttlefish soft and succulent.

Q. What is the nutritional profile per serving for this Seppie in Umido recipe?

Each serving (230g) provides approximately 215 kcal, with about 28g protein (52% of calories), 9g carbohydrates (16%), and 6g fat (25%). This highlights its high protein, low calorie, and moderate fat content, making it a healthy choice.

Q. Is Best Easy Seppie in Umido Recipe suitable for a Mediterranean diet?

Yes, this dish is ideal for the Mediterranean diet. It uses olive oil, lots of vegetables, seafood, and fresh herbs, all cornerstones of Mediterranean-style eating.

Best Easy Seppie in Umido Recipe

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