Suppose you’re looking for a dish that is both comforting and sophisticated. In that case, Leah Itsines’ One-Pot Squid and Rice Recipe brings together the richness of Mediterranean flavors with the simplicity of one-pot cooking. This seafood-inspired dish balances tender squid, aromatic herbs, and perfectly cooked rice in a way that feels both homely and restaurant-worthy.
Whether you’re a seasoned home cook or just exploring seafood recipes, this guide will walk you through every detail, from selecting the freshest squid to mastering the cooking techniques that prevent it from becoming chewy.
Why You’ll Love This Recipe
- One-pot convenience – less cleanup, more flavor.
- Nutritious and balanced – lean protein, complex carbs, and healthy fats.
- Customizable – adapt with your favorite spices, grains, or vegetables.
- Mediterranean-inspired – light yet hearty, ideal for both weeknights and dinner parties.
Ingredients You’ll Need
Core Ingredients:
- 500g fresh squid, cleaned and cut into rings
- 1 ½ cups long-grain rice (jasmine or basmati for fluffiness)
- 2 tbsp extra-virgin olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 can (400g) diced tomatoes
- 3 cups low-sodium chicken or vegetable stock
- 1 red bell pepper, diced
- 1 tsp smoked paprika
- 1 tsp dried oregano
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped (for garnish)
- Lemon wedges, for serving
Optional Enhancements:
- A pinch of saffron for depth (Spanish influence)
- ½ cup white wine (adds acidity and richness)
- Chili flakes for a mild heat kick
Step-by-Step Instructions
Step 1 – Prepare the Squid
- Clean squid thoroughly: remove cartilage, innards, and skin.
- Cut into even rings for consistent cooking.
- Pat dry to avoid excess moisture in the pan.
Chef’s Tip: Squid is tender either cooked very quickly (under 3 minutes) or very slowly (30+ minutes). Anything in between makes it rubbery.
Step 2 – Build the Base
- Heat olive oil in a heavy-bottom pot.
- Sauté the onion until translucent, then add garlic for 1 minute.
- Stir in paprika, oregano, and bell pepper.
Step 3 – Add the Rice & Liquids
- Stir rice into the aromatics, coating each grain with flavor.
- Add diced tomatoes and stock (plus wine or saffron, if using).
- Season lightly — you can adjust later.
Step 4 – Cook the Squid
- Bring the mixture to a simmer.
- Add squid rings and cover the pot.
- Cook on low heat until rice absorbs liquid (20–25 minutes).
Step 5 – Final Touches
- Fluff rice with a fork.
- Taste and adjust seasoning.
- Garnish with parsley and serve with fresh lemon wedges.
Nutritional Breakdown (per serving, approx.)
- Calories: 410
- Protein: 28g
- Carbohydrates: 52g
- Fat: 10g
- Fiber: 4g
Variations & Substitutions
- Spanish-Style: Add saffron, peas, and chorizo for a paella-inspired twist.
- Asian Fusion: Use jasmine rice, soy sauce, ginger, and sesame oil.
- Healthy Swap: Replace rice with quinoa or brown rice for an extra fiber boost.
- Vegetarian Option: Replace squid with mushrooms, zucchini, and chickpeas.
Serving Suggestions
- Pair with a crisp arugula salad drizzled with lemon dressing.
- Enjoy with a chilled glass of white wine or sparkling water.
- Serve alongside crusty bread to soak up the flavorful sauce.
Storage & Reheating
- Refrigerate in an airtight container for up to 2 days.
- Reheat gently in a skillet with a splash of stock to keep the squid tender.
- Not recommended for freezing (squid texture changes).
Expert Tips for Perfect Results
- Always start with fresh squid — frozen can work, but tends to be chewier.
- Use a wide pot to prevent rice from clumping.
- Resist stirring too often — let the rice cook evenly.
- Add lemon juice just before serving for brightness.
Frequently Asked Questions
1. Can I use frozen squid?
Yes, but thaw completely and pat dry before cooking.
2. What’s the best rice for this dish?
Long-grain varieties like basmati or jasmine work best as they don’t become sticky.
3. Can I make this dairy-free or gluten-free?
Absolutely — the recipe is naturally dairy- and gluten-free.
4. How do I keep squid tender?
Cook either quickly or low and slow — avoid medium cooking times.
Final Thoughts
Leah Itsines’ One-Pot Squid and Rice Recipe is more than just a meal — it’s an experience that blends nutrition, flavor, and convenience in a single pot. Whether you’re hosting friends or preparing a comforting dinner, this recipe guarantees satisfaction without the fuss.
Try it tonight and enjoy the simplicity of one-pot cooking with the elegance of Mediterranean seafood
