Slow-braising squid simmered gently in a spiced, harissa-kissed tomato and red wine sauce with sweet fennel, this dish is brightened perfectly at the end with bursts of green peas and fresh parsley.
Prep:less than 30 mins
Cook:1 to 2 hours
Serves:Serves 4
Dietary:Dairy-free, Egg-free, Nut-free
By Matt TebbuttFrom Saturday Kitchen Recipes
This recipe achieves a Nutri-Score of B because it is naturally low in fat and packed with nutritious vegetables like fennel and peas. The lean squid provides an excellent source of protein without heavy calories, while the tomato and red wine sauce keeps the dish light yet deeply satisfying.
Ingredients
- 2 tbsp olive oil
- 1 onion, finely chopped
- 1 fennel bulb, cored and finely chopped
- 3 garlic cloves, finely chopped
- 1 tsp fennel seeds
- 1 tsp ground coriander
- 1–2 tbsp harissa
- 350ml/12fl oz red wine
- 400g tin chopped tomatoes
- 500g/1lb 2oz squid with tentacles, cleaned and cut into 3cm/1in pieces
- 250g/9oz frozen or fresh peas
- 20g/¾oz flatleaf parsley, chopped
- Salt and freshly ground black pepper
- 400g/14oz cooked fregola, to serve
Customise
- Swap squid for cleaned baby octopus if you prefer a different tender seafood texture.
- Replace fregola with couscous, orzo, or a crusty piece of sourdough bread to soak up the sauce.
- Use chickpeas instead of peas for a heartier, earthier twist.
- Swap harissa for a pinch of dried chilli flakes if you prefer a milder heat.
Method
Build the Flavour Base (20 minutes)
- Pour the olive oil into a large lidded pan and set it over a low heat. Once the oil is gently warmed, add the finely chopped onion, fennel, and garlic, along with the fennel seeds, ground coriander, and harissa.
- Cook the vegetables slowly for a full 20 minutes, stirring occasionally. This low and slow start is key to softening the fennel and releasing the oils from the spices, creating a deeply fragrant base for your braised squid.
De-glaze and Braise (1 to 1½ hours, mostly hands-off)
- Pour in the red wine and let it bubble away until the liquid reduces by half. This concentrates the wine’s flavour and lifts any tasty bits from the bottom of the pan.
- Tip in the chopped tomatoes and stir them through the spiced vegetable mix. Add the prepared squid pieces and tentacles, making sure everything is submerged in the sauce.
- Pop the lid on the pan and leave it to cook slowly on a low heat for 1 to 1½ hours. Braising the squid for this long guarantees it becomes incredibly tender and absorbs all those wonderful spiced tomato flavours.
Finish and Serve (5 minutes)
- Taste the sauce and season it generously with salt and freshly ground black pepper to bring all the flavours to life.
- Stir in the peas and chopped flatleaf parsley, letting them warm through gently in the hot sauce for just a minute or two so the peas stay vibrant and slightly crisp.
- Spoon the braised squid over bowls of cooked fregola, making sure everyone gets a good drizzle of the delicious harissa and red wine sauce.