Καλαμάρια με Πατάτες — Kalamari me Patates (Squid and Potato Stew in Tomato)

One of the great Greek fasting dishes and a well-kept Orthodox secret. Squid is a shellfish — an invertebrate — and therefore permitted on every fasting day, including the strictest weekdays of Great Lent. Combined with potatoes and a garlicky tomato sauce, it becomes a rib-sticking, brothy stew that feels like it has no business being Lenten food.

Low calories, serious protein, minimal effort. This is the meal you want on a Wednesday in the middle of the fast when you need something substantial.

NUTRITION (per serving)

- Protein: ~26g (from squid)
- Calories: ~340
- Fat: ~9g
- Iron, zinc, B12 from the squid
- Potassium and vitamin C from the potatoes and tomatoes

INGREDIENTS (serves 4)

- 1 kg (2 lbs) cleaned squid, bodies sliced into 1cm rings, tentacles halved
- 3 tbsp olive oil (omit on strict days)
- 1 large onion, finely diced
- 4 cloves garlic, minced
- 1/2 cup dry white wine (optional — on non-wine days, use broth)
- 1 (14 oz) can crushed tomatoes
- 2 tbsp tomato paste
- 3 medium potatoes, peeled and cut into 2cm chunks
- 1 bay leaf
- 1 tsp dried oregano
- 1/4 tsp cinnamon (Greek signature)
- Pinch of red pepper flakes
- 1 cup vegetable or seafood broth (or water)
- Salt and black pepper to taste
- 1/4 cup chopped fresh parsley
- Juice of 1/2 lemon
- Crusty bread for serving

METHOD

1. Pat the squid dry with paper towels. Season with salt and pepper.
2. Heat 2 tbsp of the olive oil in a heavy pot over medium-high. Add the squid in a single layer and sear for 2-3 minutes, stirring once, until just opaque. Remove to a plate.
3. Reduce heat to medium. Add the remaining oil, then the onion. Cook 6-7 minutes until soft and golden.
4. Add the garlic and cook 1 minute until fragrant. Pour in the wine and let it bubble for 2 minutes to cook off the alcohol, scraping up any browned bits.
5. Stir in the crushed tomatoes, tomato paste, bay leaf, oregano, cinnamon, and red pepper flakes. Add the potatoes and broth. Bring to a simmer.
6. Cover and cook for 20 minutes, until the potatoes are tender but not falling apart.
7. Return the squid to the pot. Simmer uncovered for 10 more minutes — this is crucial. Squid is tender when cooked briefly (under 3 minutes) OR cooked long (over 30 minutes total). Anywhere in between is rubber. The combined initial sear plus final simmer lands you in the tender zone.
8. Off the heat, stir in the parsley and lemon juice. Taste and adjust salt.
9. Serve in wide bowls with a lot of crusty bread for mopping up the sauce.

STRICT DAYS (NO OIL)

Skip the oil. Simmer the onion and garlic in a half cup of broth, covered, for 10 minutes. Skip the initial squid sear — add the squid directly to the tomato sauce and simmer for a full 35 minutes from the start. The texture is slightly different (less browned flavor) but the dish is still excellent, and entirely xerophagy-adjacent in spirit: this is fasting food that feeds hard-working people.

NOTES

You can substitute octopus for squid — cook it for 45-60 minutes total in that case. Do not mix fresh and frozen squid in the same pot; they cook at different rates.