Squids cooked in White Wine with Olive Paste and Pistachios [plus pasta option] [Gluten-Free + Keto]

Updated: Jul 24, 2021

This Squid recipe is so easy, yet so full of textures and aromas, that is a must for any pescatarian who wants to try something different.

💃Go straight to the recipe!

Lately I have been thinking and missing of the Summer so much and it´s just October!

Most of the Summers, I stay at my hometown Corfu in Greece and the good thing about small islands is that you can always have access to good vegetables and seafood, which I really enjoyed during that time.

Yesterday being in the market, I was thinking that I love Squids and wanted to make something good with them. I have used olive paste in the past, but wanted something more, and then saw the nuts! Pistachios seem like a good option, so why not?

Below, the key ingredients of this recipe and its nutritional information.

Nutrition Facts

Squids: One of sea´s many treasures, squid is full of high quality protein and healthy fats. As many animal products, it also has some cholesterol, but the key to keeping your cholesterol levels healthy is choosing natural products and cook them with....respect (in other words, don´t burn them or deep fry them)! Also like all seafood, squids are natural aphrodisiac.. According to Healthline, a 3-ounce serving of uncooked squid contains around 198 milligrams of cholesterol and 13.2 grams of protein along with 0.3 grams of total saturated fat. It also contains healthy fats: 0.09 grams of monounsaturated fat, and 0.4 grams of polyunsaturated fat.

Garlic: The ancient Greek physician Hippocrates often called it the father of Western medicine and he actually used to prescribe garlic, to treat a variety of medical conditions. Modern science has confirmed many of these health benefits. It is highly nutritious, has (basically) no calories and adds tones of flavour in any recipe.

Dry White Wine: Gives amazing flavour in many recipes and helps in keeping the texture of the animal proteins soft and juicy. As long as it´s dry, you have no reason to worry about calories, as it has no sugars and the alcohol is evaporated during the cooking process.

Olive Paste: An AMAZING product used a lot in mediterranean countries. Every time I go to Greece, I love spreading it on a good wholegrain bread with some feta cheese and local oregano on top, it is so simple and fast, yet so good. Olive paste has all the benefits that come with olive oil, but the taste is much more intense. If you like kalamata olives or the extra small black olives, you will love this product.

Pistachios: They are very nutritious and energy dense. Also they have amazing flavour! They contain Protein, Fat, Dietary fiber, Copper, Vitamin B6, Thiamine, Phosphorus, Magnesium, Iron, Potassium, Zinc, Selenium, Riboflavin, Vitamin E, Choline, Folate, Vitamin K, Niacin, and Calcium.

Parsley: A 1/2 cup (30 grams) of fresh, chopped parsley provides Vitamin A (108% of the Reference Daily Intake), Vitamin C (53% of the RDI), Vitamin K (547% of the RDI), Folate (11% of the RDI), Potassium (4% of the RDI) and other antioxidants suck as Flavonoids and Carotenoids. It has anti-aging effects, anti-cancer effects, it´s antibacterial and protects your bones, your eyes and your heart! For all these reasons and for its great intense flavour, I try to use it as often as I can.

Konjac Pasta (or Shirataki Noodles): Shirataki noodles are long, white noodles, make from Glucomannan, which is a natural, water-soluble dietary fiber extracted from the roots of the elephant yam, also known as konjac. This type of fiber has impressive health benefits, as it has been shown to cause weight loss in numerous studies. These noodles have almost zero calories and they are great for people who occasionally want to enjoy some noodles and avoiding carbs in a natural way.

The Recipe


- 4 squids chopped in medium pieces

- 4 cloves of garlic

- Half cup of dry white wine

- 2 tablespoons of olive paste

- Bay leaves

- 1 cup raw pistachios (without the shell)

- 1-2 handfuls of chopped parsley

- 1 tablespoon virgin olive oil and 1 tablespoon coconut oil (or just 2 tablespoons olive oil)

- Whole pink or black pepper, ground black pepper, smoked paprika powder. Salt is not needed.

- Optional: Konjac pasta or some wholegrain pasta


1. First light fry your squids and garlic in the pan, with a tablespoon of coconut oil and some whole black or pink pepper and half teaspoon smoked paprika powder.

2. When there is no more water coming out of the squids, add wine, olive paste, bay leaves and pistachios.

3. Cook in medium fire with no lid on the pan. When the sauce starts getting thick, remove from the fire.

4. Add parsley, olive oil, ground black pepper, mix very well to make sure that everything is covered with sauce, cover the lid and let it rest for 10 minutes.

5. If you want, mix with the pasta you chose to make a fuller dish! I tried it with Konjac pasta (which is keto friendly, full of good fiber and no carbs) and it was really good.

Enjoy! 💙


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