Mediterranean Stewed Cuttlefish with Tomatoes and Garlic

Introduction

Stewed Cuttlefish, or Seppie in Umido, is a beloved Mediterranean dish that exemplifies the beauty of simple, wholesome ingredients brought together in harmony. This recipe captures the essence of coastal Italian cooking, where fresh seafood is celebrated through minimal yet flavorful preparations. With tender cuttlefish simmered in a rich tomato and onion base and uplifted by the aroma of garlic, white wine, and fresh parsley, this dish delivers depth and balance in every bite. Ideal for a weeknight meal or a refined weekend gathering, it’s a recipe that stands out for its comforting textures, elegant presentation, and authentic taste of the sea.

Time

Preparation Time: 20 minutes
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Cooking Time: 60 minutes
Total Time: 1 hour 20 minutes

Needed Equipment

Sharp chef’s knife
Cutting board
Large saucepan or Dutch oven
Skillet or sauté pan
Wooden spoon
Mixing bowls
Garlic press (optional)
Measuring cups and spoons
Serving platter or deep dish

Serving Size

Yield: 4 servings

Difficulty Level

Moderate – Requires basic seafood preparation skills and some patience for slow cooking.

Allergen Information

Contains Seafood (Cuttlefish)
Gluten-Free
Dairy-Free

Dietary Preference

Pescatarian
Low-Carb Friendly
Mediterranean Diet Compatible

Course

Main Course

Cuisine

Italian / Mediterranean

Ingredients

Main Ingredients

Ingredient	Quantity
Fresh cuttlefish (cleaned)	1 kg
Peeled cherry tomatoes	700 g
White onions	160 g
White wine	70 g
Garlic	1 clove
Extra virgin olive oil	To taste
Fresh parsley (chopped)	To taste
Fine salt	To taste
Black pepper	To taste

Instructions

Step 1: Prepare the Ingredients

Rinse the cuttlefish thoroughly, remove skin, beak, and internal bone, then slice into 1 cm-wide strips.
Finely chop the onions.
Peel and crush the garlic (or use it whole for milder flavor).
Use canned peeled cherry tomatoes or blanch and peel fresh ones if preferred.

Step 2: Cook the Onions

In a large saucepan, heat olive oil over medium-low heat.
Add chopped onions, a pinch of salt, and black pepper.
Cook slowly, covered, for 20–25 minutes until onions are soft and translucent, stirring occasionally to prevent browning.

Step 3: Sauté the Cuttlefish

In a separate skillet, add a little olive oil and sauté the garlic until fragrant (1 minute).
Add the cuttlefish strips and cook briefly until they begin to curl.
Pour in the white wine and let it evaporate completely.

Step 4: Combine the Ingredients

Remove garlic clove from the pan.
Transfer sautéed cuttlefish to the onion mixture.
Add peeled cherry tomatoes and mix well.

Step 5: Simmer the Stew

Stir in chopped fresh parsley.
Cover and simmer over low heat for 30–40 minutes until the cuttlefish is tender and the sauce has thickened.

Step 6: Serve

Adjust salt and pepper to taste.
Garnish with fresh parsley and serve hot.

Preparation Tips

For best flavor, use fresh cuttlefish from a trusted fishmonger.
Slow cooking is essential—don’t rush it or the cuttlefish may become rubbery.
Canned cherry tomatoes add consistency and sweetness, but ensure they are of high quality.
Letting the dish rest for a few hours or overnight enhances flavor depth.

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	250 kcal
Protein	35 g
Fat	10 g
Carbohydrates	8 g
Fiber	3 g
Sodium	600 mg

Tips and Tricks

Add a splash of lemon juice before serving for a tangy lift.
A pinch of red chili flakes gives the dish a gentle heat.
Serve with crusty bread to mop up the sauce or over polenta for a Northern Italian twist.
If you can’t find cuttlefish, squid is a decent substitute, though the flavor and texture are slightly different.

Add-ons

Kalamata olives for a salty, briny contrast.
Capers for a touch of acidity.
A drizzle of basil-infused olive oil adds depth to the flavor.

Side Dishes

Crusty sourdough or ciabatta – ideal for soaking up the sauce.
Roasted baby potatoes with rosemary and garlic.
Steamed green beans with lemon zest and olive oil.
Soft polenta for a creamy base that complements the stew.

Improvements

For an added smoky depth, incorporate a few fire-roasted tomatoes.
Try slow-roasting the onions first for an extra layer of flavor.
Add seafood stock instead of water if you want to deepen the stew’s richness.
Incorporate a few saffron threads during simmering for an elegant golden hue and aroma.

Save and Store

Refrigeration: Store leftovers in an airtight container for up to 3 days.
Freezing: Freeze in portioned containers for up to 2 months.
Reheating: Reheat gently over low heat. Add a splash of water or broth if sauce thickens too much.
Flavor Note: The stew tastes even better the next day as the ingredients meld together beautifully.

FAQ

Q: Can I use frozen cuttlefish?
A: Yes, but make sure to thaw it completely and pat it dry before cooking.

Q: Can I make this dish spicy?
A: Absolutely! Add red chili flakes or a finely chopped fresh chili during the sautéing phase.

Q: What can I substitute for white wine?
A: Use fish or vegetable stock with a splash of lemon juice or white wine vinegar.

Q: How do I know when the cuttlefish is done?
A: It should be tender and easy to chew, not rubbery. Slow simmering helps achieve this.

Q: Can I make this in advance?
A: Yes, it’s an excellent make-ahead dish. Flavors deepen with time.

Conclusion

Seppie in Umido is a timeless Italian classic that captures the spirit of the sea with every bite. Its simplicity, depth of flavor, and elegant presentation make it a go-to recipe for both casual family meals and elegant dinner parties. The tender cuttlefish, enriched with sweet onions and tomatoes, carries the aroma of the Mediterranean straight to your table. Whether enjoyed fresh or as a next-day delight, this stew offers an unforgettable culinary experience that’s as wholesome as it is refined. For seafood lovers, this recipe is a must-try, sure to become a cherished favorite.

References

Italian Seafood Cookbook, Academia Barilla
“Mediterranean Cooking” by Claudia Roden
Traditional Sicilian Recipes – Slow Food Italia
Nutritional Data sourced from USDA FoodData Central