Calamari with Onions

Enjoy a classic from our coastal cuisine with this recipe for squid with onions, known for its tender texture and velvety sauce. We have adapted this traditional dish using Bonsalt , which enhances the squid's marine flavor and the sweetness of the caramelized onion without adding sodium, thus helping protect your cardiovascular health.

Technical Sheet

• Estimated time: 45 minutes

• Difficulty: ⭐⭐

• Servings: 4 people

Ingredients

For 4 people:

• 1 kg fresh squid (cleaned and cut into rings)

• 3 large onions (sweet or white)

• 2 garlic cloves

• 100 ml dry white wine

• 40 ml extra virgin olive oil

• 1 bay leaf

• 1 pinch of Bonsalt (ideal salt substitute for people with hypertension)

• Freshly ground black pepper

• Chopped fresh parsley for garnish

Nutritional Analysis and Total Macros

Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the technical sheet for our products.

Macronutrient Table (per serving)

Professional Step-by-Step Preparation

1. The secret to caramelized onion

Slice the onions into thin julienne strips. In a large skillet or clay casserole dish, heat the olive oil over low heat. Add the onion, sliced garlic, and a pinch of Bonsalt . Using Bonsalt helps the onion release its water and caramelize in its own sugars without needing to add table salt. Cook over very low heat for about 20 minutes until translucent and lightly golden.

2. Searing the squid

Raise the heat to medium-high and add the cleaned squid (well dried so they do not release too much water at once) and the bay leaf. Sauté for about 5 minutes with the onion so the flavors blend and the squid heats through.

3. Reduction and slow cooking

Pour in the white wine and let the alcohol evaporate for a couple of minutes. Lower the heat, cover the casserole, and cook gently for 15-20 minutes. The squid and onion juices will create a thick, glossy sauce. If it seems too dry, you can add a splash of water or unsalted fish stock.

4. Final seasoning and serving

Before serving, taste the sauce and add a little more Bonsalt 0% and black pepper if needed. Remove the bay leaf and sprinkle with chopped fresh parsley.

This recipe is a perfect example of how traditional cooking can be incredibly healthy. Serving this squid with a side of brown rice or steamed vegetables will enhance the benefits of the CASTELLO products used, offering a complete meal with no added sodium. Enjoy!