Mediterranean calamari and prawns with lemon herbed potatoes

Calamari can be difficult to cook properly – they need to be cooked either really quickly or long and slowly to ensure they taste soft and melt in the mouth, otherwise if they are cooked incorrectly, they can end up hard and chewy.

This is a great recipe to showcase a meal that looks beautiful and tastes absolutely delicious. Impress your guests or your family.

Nutrition rundown

• Excellent high-protein meal (55.8g per serve) which supports muscle maintenance, satiety and metabolic health.
• Naturally high in cholesterol (221% daily value) from calamari and prawns but seafood cholesterol affects people differently compared to saturated-fat–heavy animal products (it’s better for you).
• Moderate total fat (30.5% daily value) with the majority coming from heart-healthy extra virgin olive oil.
• Relatively low in saturated fat (18% daily value) for a seafood-based dish.
• Sodium is moderate (17.9% daily value) thanks to homemade stock which is significantly lower than commercial stock-based versions.
• Rich in iodine and selenium, key minerals for thyroid function and antioxidant protection.
• Provides natural omega-3 fatty acids from seafood, contributing to cardiovascular and brain health.
• Strong fibre content (24.6% daily value) from potatoes, tomatoes, herbs and leafy greens, supporting digestive health and blood sugar regulation.
• Potatoes deliver steady-release carbohydrates for sustained energy.
• Fresh herbs (rosemary, oregano, parsley, coriander) add anti-inflammatory polyphenols and flavonoids.
• Lemon rind and garlic provide additional antioxidant compounds and immune-supportive benefits.
• Naturally gluten-free and aligned with a Mediterranean-style whole food approach.
• Nutrient-dense at 606 kcal per serve so it has high satiety value relative to calories.

Ingredients – calamari and prawns

• 500ml chicken stock
• 1kg calamari
• 12 large green prawns, peeled, de-veined and chopped finely
• 1 x 400g can organic tomatoes
• 2 cloves garlic, finely chopped
• 1/2 cup finely chopped parsley
• 1/2 cup finely chopped coriander
• 1 Tbsp grated lemon rind
• 1 Tbsp extra virgin, cold pressed olive oil
• Leafy Green Salad

Ingredients – lemon herbed potatoes

• 500g King Edward or desiree potatoes, peeled and chopped in 4cm pieces
• 2 lemons, chopped into 4cm pieces
• 1 whole garlic, cloves separated
• 2 Tbsp extra virgin, cold pressed olive oil
• 1/4 cup fresh rosemary leaves
• 1/4 cup fresh oregano leaves
• 1 Tspn sweet paprika powder

Method – calamari and prawns

1. Combine prawns, parsley, coriander and lemon rind and season with salt and pepper to taste.
2. Heat the olive oil in a large frying pan and add onion and cook over a low heat until it is soft. Add some of the chicken stock if the onions start to stick to the pan.
3. When the onions are completed cooking, add the garlic, tomatoes and chicken stock and cook, uncovered over a high heat until the liquid has been reduced in half.
4. Season to taste with salt and pepper.
5. Add the calamari and cover the pan partially with the lid and cook over a low heat, turning occasionally, until the calamari are tender (about 1 hour).
6. Serve calamari and braising sauce with the lemon herbed potatoes and the leafy green salad.

Method – lemon herbed potatoes

1. Place potatoes and lemon pieces in a roasting pan.
2. Toss with the olive oil until all the potatoes are covered.
3. Roast in a medium-high oven at 200°C for about 30 minutes, turning them occasionally.
4. Add the garlic cloves whole and roast another 30 minutes until the potatoes and lemons are browned and garlic is soft.
5. Remove from oven and stir in oregano and rosemary.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.