arrow-small-left Created with Sketch. arrow-small-right Created with Sketch. Carat Left arrow Created with Sketch. check Created with Sketch. circle carat down circle-down Created with Sketch. circle-up Created with Sketch. clock Created with Sketch. difficulty Created with Sketch. download Created with Sketch. email email Created with Sketch. facebook logo-facebook Created with Sketch. logo-instagram Created with Sketch. logo-linkedin Created with Sketch. linkround Created with Sketch. minus plus preptime Created with Sketch. print Created with Sketch. Created with Sketch. logo-soundcloud Created with Sketch. twitter logo-twitter Created with Sketch. logo-youtube Created with Sketch.

Calamari al forno

Don't be put off cooking with calamari for fear of it being rubbery – the trick to tender calamari is either cooking it very quickly or for a long time. Calamari is ideal if you can only get to a seafood supplier occasionally because it freezes really well and is actually tenderised by freezing.

  • L/D Lunch/Dinner
  • DF Dairy free
  • GF Gluten free
  • HH Heart-healthy
  • Prep time 30 mins
  • Cook Time 80 mins
  • Serves 4-6
  • Difficulty medium


To prepare calamari

  1. Clean the calamari or, if frozen, defrost according to packet directions.
  2. Dry the calamari with paper towel and place in a ceramic dish.
  3. Add about 2 dessertspoons of olive oil, wine, salt and pepper and marinate while preparing the sauce (or overnight in fridge).

To prepare sauce

  1. Preheat oven to 180°C.
  2. Heat a saucepan; add olive oil, sauté onion and garlic on low to medium heat for a few minutes until softened.
  3. Add tinned tomatoes and stir.
  4. Add herbs and tomato paste and then season if required.
  5. Put lid on saucepan and simmer on low heat for at least 20 minutes. (Sauce can be kept in the fridge overnight.)

To assemble the dish

  1. Ladle some of the sauce into an ovenproof casserole dish to cover the base.
  2. Put all of the calamari, including the marinade into the dish and cover completely with the tomato sauce (to prevent burning).
  3. Bake uncovered in oven for 1 hour.
  4. Serve with a green leafy salad with some fennel, and crusty wholegrain bread to mop up the tasty sauce or with oven-baked potato wedges.
This video is captioned

Nutritional information

By Jean Hailes naturopath and herbalist Sandra Villella

Calamari is a good source of the omega-3 fatty acids found in fish, especially Docosahexaenoic acid (DHA). DHA is essential for brain development and function.

Eating fish 2-3 times a week can slow age-related decline and protect against the risk of senile dementia.

Download the recipe (PDF)