Directions:
- Preheat the oven to 275°F
- Heat a little olive oil in a heavy-based ovenproof casserole and sweat the onions, celery and fennel until softened but not brown. Stir in the ground spices, chili to taste and the tomatoes.
- Add the wine, fish stock, orange juice and zest, then stir in the chopped squid.
- Cover and bake for about 2 hours until tender. Stir through some of the chopped cilantro.
- Serve in big bowls, sprinkled with remaining coriander and accompanied by lots of fresh ciabatta to mop up the juice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 178.3 Kcal (747 kJ) | ||
| Calories from fat | 22.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.47g | 4% | |
|---|---|---|---|
| Cholesterol | 2.33mg | 1% | |
| Sodium | 468.37mg | 20% | |
| Potassium | 1243.93mg | 26% | |
| Total Carbs | 22.21g | 7% | |
| Sugars | 8.91g | 36% | |
| Dietary Fiber | 6.59g | 26% | |
| Protein | 7.63g | 15% | |
| Vitamin C | 84mg | 140% | |
| Iron | 1.7mg | 9% | |
| Calcium | 126.1mg | 13% | |
| Amount Per 100 g | |||
| Calories | 32.09 Kcal (134 kJ) | ||
| Calories from fat | 4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.44g | 4% | |
|---|---|---|---|
| Cholesterol | 0.42mg | 1% | |
| Sodium | 84.28mg | 20% | |
| Potassium | 223.85mg | 26% | |
| Total Carbs | 4g | 7% | |
| Sugars | 1.6g | 36% | |
| Dietary Fiber | 1.19g | 26% | |
| Protein | 1.37g | 15% | |
| Vitamin C | 15.1mg | 140% | |
| Iron | 0.3mg | 9% | |
| Calcium | 22.7mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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