🔥 Introduction
This recipe bridges the gap between meat and seafood lovers. By combining the briny tenderness of squid with the rich, slightly spicy flavor of sausage stuffing, then cooking it all over the BBQ, you get a true Mediterranean surf & turf experience. Simple, quick, and perfect for surprising guests at a summer meal!
📜 Recipe Background
Inspired by southern French and Mediterranean coastal traditions, this dish celebrates seaside fusion cuisine. The land-and-sea combo—very popular in Spain, Italy, and Greece—gets a fresh twist here with smoky flavor and the aromatic punch of barbecue cooking.
🕒 Prep and Cook Time
- Prep time: 20 min
- Cooking: 10 min direct + 10 min indirect
- Resting: None
- Difficulty: Easy
🧾 Ingredients
For the squid
- 12 whole squid
For the stuffing
- 300g sausage meat
- 1 tbsp rub of your choice
- 1/2 tsp cayenne pepper
- Squid tentacles, finely chopped
For the tomato sauce
- 1 finely chopped onion
- 2 crushed garlic cloves
- 2 tbsp olive oil
- 1/2 glass water
- 1 tbsp sugar
- Salt and pepper
- 5 or 6 basil leaves
👨🍳 Instructions
- Mix all the stuffing ingredients in a bowl.
- Gently stuff the squid with a small amount of filling.
- Preheat your BBQ for high direct heat, leaving a cool zone for indirect cooking.
- Prepare the tomato sauce: sauté the garlic and onion in olive oil.
- Add the tomatoes and cook for 5 minutes, then stir in basil, water, sugar, salt, and pepper. Let simmer.
- Oil the squid. Grill them 1–2 minutes on each side, then move to indirect heat and close the lid.
- Cook until internal temperature reaches 70–72 °C (158–162 °F).
🍷 Pairings
- 🍷 Dry white wine: Picpoul de Pinet or Albariño
- 🍺 Citrus-forward craft blonde beer
- 🥂 For a surprise: a light, chilled sake
🍽️ Serving Tips
Serve the whole squid on a wooden board with a squeeze of lemon, over a bed of arugula salad, and hot tomato sauce on the side.
🥦 Dietary Variations
- Alternative stuffing: mix of quinoa, roasted vegetables, and smoked tofu
- Meat-free version: use brown rice, bell pepper, and sun-dried tomatoes
- For diabetics: remove sugar from the tomato sauce and use only crushed tomatoes
🍽️ Nutrition Facts per Serving
| Energy | 392 kcal 🟢 |
| Total Fat | 27 g |
| Saturated Fat | 9 g |
| Omega-3 | 0.3 g |
| Carbohydrates | 8.1 g |
| Sugars | 4.5 g |
| Dietary Fiber | 1.6 g |
| Protein | 28.9 g |
| Cholesterol | 91 mg |
| Sodium | 1.3 g |
| Calcium | 42 mg |
| Iron | 2.1 mg |
| Vitamin B12 | 2.3 µg |
| *DV: Daily Values based on a 2,000 kcal diet | |
🧬 Health Insights – Cancer + Diabetes
This recipe offers a good balance between animal protein and Mediterranean vegetables. Squid are high in protein, low in saturated fat, and provide selenium and vitamin B12. Sausage meat, on the other hand, often contains saturated fat, salt, and sometimes nitrites.
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🧬 Potential Risks (Cancer)
Grilled squid produce very few PAHs or heterocyclic amines if cooked properly.
The main risk comes from processed meats or industrial sausages (nitrites, salt), which should be limited in regular consumption.
High-heat cooking requires careful attention to avoid charring.
🩸 Diabetes Risks
Overall, this is a low-carb recipe, suitable for diabetics.
The sugar in the tomato sauce can be omitted or replaced with a natural sweetener (erythritol, xylitol).
Opt for artisanal sausage meat with less salt and no added sugars.
✅ Recommendations
Choose artisanal or homemade sausage without nitrites.
Avoid overgrilling the squid: gentle cooking = fewer toxins.
Add more grilled vegetables to boost fiber and antioxidants on the plate.
🧾 Conclusion
A flavorful, quick, and relatively healthy recipe—provided you choose high-quality ingredients. Consume in moderation if following a low-cholesterol diet.
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