Mediterranean Calamari Stew
- Michaelas
- Mar 16
- 2 min read
Easy Calamari Stew with Olives & Capers
The Mediterranean diet is not only a culinary delight but also well-known for its health benefits.
It supports cardiovascular health, provides valuable antioxidants, and is rich in healthy fats. One of the best examples of this is this calamari stew with olives & capers.
It combines fresh seafood flavors with bold Mediterranean ingredients while being incredibly easy to prepare.
That’s why I’m even more excited to contribute another recipe to the "Fish & Meat" category on the blog.
Why You Should Try This Calamari Stew:
✔ Tender & Flavorful – Slow cooking makes the calamari wonderfully tender.
✔ Quick & Easy – This dish is simple and ready in under 40 minutes.
✔ Healthy & Nutrient-Rich – A perfect combination of protein, omega-3 fatty acids, and Mediterranean flavors.
✔ Great for Meal Prep – It tastes even better the next day!
Calamari – Fresh or Frozen?
For this recipe, I used frozen calamari since we had leftovers from a paella. What I didn’t know before: Slow-cooked calamari turns into a real delicacy! Since then, it’s been a regular on my shopping list.
Do you cook with calamari? Let me know in the comments!
Ingredients:
600–800 g frozen calamari
2 onions
2 garlic cloves
2 tbsp olive oil
2 tbsp tomato paste
400 g canned chopped tomatoes
100 g pitted black olives
2 tbsp capers
1 chili pepper
2 sprigs of fresh thyme
1 bay leaf
Salt & pepper
Fresh parsley, lemon juice, or lemon zest
Servings: About 4 portions
Effort: low - medium Less than 40 minutes, making it perfect for a quick yet sophisticated dinner.
Nutritional Value: strong This stew provides high-quality protein, healthy omega-3 fatty acids, and plenty of antioxidants, making it a well-balanced meal.
Michaela's Opinion: I love this recipe because, despite its simplicity, it’s incredibly aromatic and perfect for cozy evenings.
Instructions:
1) Preparation: Defrost the frozen calamari overnight in the fridge. Rinse with cold water, pat dry, and cut into 2 cm thick rings.
2) Chop the onions, garlic, and chili. Slice the olives into rings and roughly chop the capers.
3) Heat olive oil in a large pot. Sauté the onions and garlic until translucent. Add the tomato paste and briefly sauté.
4) Add the calamari and sear for 2–3 minutes. Stir in the chili, bay leaf, and thyme. Deglaze with chopped tomatoes, stir, and bring to a boil.
5) Reduce heat, cover, and let simmer gently for 25 minutes. Stir occasionally, adding a bit of water or broth if needed.
6) Stir in the olives and capers, then let simmer for another 10 minutes. Season with salt, pepper, and lemon juice. Serve with fresh parsley and enjoy with crispy bread or whole grain rice.
Michaela's Tip: Calamari turns buttery soft when slow-cooked. Cooking it for too short or too long can make it tough.
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