Mallorcan-style stuffed squid is a classic dish in the island’s traditional cuisine, combining seafood with simple ingredients from the garden and the Mediterranean pantry. This recipe has been passed down from generation to generation and is a staple at many family celebrations and on the menus of local restaurants and inns.
The filling is usually prepared with a mixture of minced meat, bread, egg, aromatic herbs, and sometimes the squid’s own tentacles, which add flavor and texture. All of this is cooked in a sauce made from tomatoes, onions, garlic, and extra virgin olive oil, which enhances the flavors and results in a juicy dish full of nuances.
Beyond being a festive dish, stuffed squid represents the essence of Mallorcan cuisine, where every ingredient has a purpose and nothing is wasted.
Why this recipe is healthy and sustainable
Mallorcan-style stuffed squid is a balanced dish that combines protein, vegetables, and healthy fats. Its preparation reflects Mediterranean tradition, based on fresh, locally sourced ingredients.
- Squid is an excellent source of high-quality protein, low in fat, and provides a significant amount of minerals such as phosphorus, potassium, and selenium.
- The use of extra virgin olive oil provides healthy fats and natural antioxidants, which are essential in the Mediterranean diet.
- The filling includes staples such as bread, eggs, and vegetables, which boost the recipe’s energy and nutrients.
- This dish fits in with the concept of leftover cuisine, as it also uses squid tentacles and other common pantry ingredients.
- By relying on local products—Mediterranean seafood, seasonal vegetables, and Mallorcan olive oil—it becomes a sustainable recipe with low environmental impact.
Ingredients (serves 4)
For the squid
- 4 medium squid (cleaned, with tentacles reserved for stuffing)
- Salt and black pepper to taste
- Treurer extra virgin olive oil
For the filling
- Squid tentacles, finely chopped
- 150 g minced pork (can be mixed with beef)
- 2 slices of bread from the previous day, soaked in milk
- 1 egg
- 1 clove of garlic, minced
- Chopped fresh parsley
- 50 g pine nuts (optional, commonly used in the traditional recipe)
- 50 g raisins (optional, adds a characteristic Mallorcan touch)
For the sauce
- 1 large onion
- 2 cloves of garlic
- 500 g crushed tomatoes
- 1 glass of white wine
- Fish stock or fumet (approx. 200 ml)
- 1 bay leaf
- Salt and pepper
Required tools
- Large casserole dish or deep frying pan with lid, for cooking the squid in the sauce.
- Large bowl, for mixing the filling ingredients.
- Cutting board and sharp knife, for preparing vegetables and tentacles.
- Wooden spoons or spatula, to stir the sauce without damaging the cookware.
- Strainer or sieve, if you want a finer sauce.
- Hand blender (optional), if you prefer a smooth sauce.
- Spoon for filling squid with precision.
- Toothpicks or kitchen string, to close the squid and prevent the filling from coming out during cooking.
Step-by-step instructions
- Prepare the stuffed squid
Clean the squid thoroughly, remove the internal feathers, and save the tentacles. Dry with paper towels and set aside. - Make the filling
- Finely chop the tentacles and sauté them in a pan with a little extra virgin olive oil.
- Add the minced meat, brown for a few minutes, and remove from the heat.
- In a bowl, mix the meat with the bread soaked in milk and drained, the beaten egg, the chopped garlic, the parsley, the raisins, and the pine nuts.
- Season to taste and stir until well blended.
- Stuff the squid
Spoon the mixture into the squid using a teaspoon. Do not overfill them, as they will shrink during cooking.
Close each squid with a toothpick or kitchen twine. - Prepare the sauce
- In a large saucepan, sauté the chopped onion with the garlic cloves in extra virgin olive oil.
- Add the crushed tomatoes, sauté for a few minutes, and pour in the white wine.
- Let the alcohol reduce and add the fish stock, bay leaf, salt, and pepper.
- Cooking squid
- Add the stuffed squid to the casserole dish.
- Cook over low heat for 30–40 minutes, turning occasionally so that they cook evenly.
- If the sauce reduces too much, add a little more broth.
- Rest and serve
Remove the stuffed squid from the heat, let rest for a few minutes, and serve with the sauce.
Protip
To make the stuffed squid even tastier, prepare the recipe a few hours in advance or even the day before. As it rests, the sauce blends better with the filling and the stuffed squid absorbs the aromas of the white wine, raisins, and pine nuts.
If you want to give them a special finish, just before serving, add a drizzle of extra virgin olive oil over each squid. It will enhance the Mediterranean flavor and give the dish an appetizing shine.
Variations
- Light version: replace the ground beef with a mixture of sautéed vegetables (red bell pepper, zucchini, and eggplant) for a fresher, lower-calorie filling.
- Seafood touch: add chopped shrimp or flaked white fish to the filling to enhance the seafood flavor and make it more succulent.
- Gluten-free: use gluten-free bread soaked in milk or substitute the bread with cooked rice as the base for the filling.
- Baked: after cooking the squid, place them on a baking tray, cover them with the sauce, and broil for a few minutes to intensify the flavor.
- With Mallorcan sobrasada: for a sweet-spicy contrast, add a small amount of sobrasada to the filling. It gives the dish a very local flavor.
Nutritional values of stuffed squid (per serving, approximate)
| Nutrient | Quantity |
|---|---|
| Energy | ≈ 420 kcal |
| Protein | ≈ 32 g |
| Total fats | ≈ 20 g (12 g healthy fats) |
| Carbohydrates | ≈ 28 g |
| Fiber | ≈ 4 g |
| Natural sugars | ≈ 7 g |
| Sodium | ≈ 480 mg
The values are approximate and may vary depending on the size of the squid and the amount of ingredients such as pine nuts, raisins, or bread.
