Craving a taste of the Mediterranean but short on time? This Instant Pot Squid with Cauliflower and Spinach is your answer! It’s a wonderfully light yet satisfying dish that brings together tender squid, earthy spinach, and hearty cauliflower in a fragrant, herby broth. Forget complicated seafood recipes; this one-pot wonder is perfect for a busy weeknight, delivering a restaurant-quality, low-carb meal in just 35 minutes. Let’s get cooking!
Ingredients
• 1 lb / 450g squid rings, frozen
• 1 lb / 450g fresh spinach, torn
• 2 cups / 200g cauliflower, roughly chopped
• 4 tbsp / 60ml extra virgin olive oil, divided
• 2 tbsp / 30ml fresh lemon juice
• 1 tsp / 5g garlic paste
• 1 tsp / 1g dried rosemary, crushed
• 2 fresh thyme sprigs
• 1 tsp / 6g sea salt, or to taste
• 1 cup / 240ml water or fish stock
Instructions
1. Directions
2. Thaw the squid rings by placing them in a bowl of warm water for 10-15 minutes. Drain thoroughly in a colander and set aside.
3. Select the ‘’Sauté’’ function on your Instant Pot. Add 2 tbsp of olive oil. Once shimmering, add the garlic paste and rosemary, and stir-fry for 1 minute until fragrant. Add the spinach and a pinch of salt, cooking for 3-4 minutes until wilted. Remove spinach and set aside.
4. Add the remaining 2 tbsp of olive oil to the pot. Add the chopped cauliflower in an even layer, then top with the squid rings. Drizzle with lemon juice, sprinkle with salt, add the thyme sprigs, and pour in the water or fish stock.
5. Secure the lid and set the steam release to ‘’Sealing’’. Pressure cook on HIGH for 9 minutes.
6. When the cooking time is complete, perform a quick pressure release by carefully moving the valve to the ‘’Venting’’ position.
7. Once the pin has dropped, open the pot. Stir the reserved wilted spinach back into the mixture. Taste and adjust seasoning if desired.
8. Serve hot and enjoy immediately.
Nutritional Information
• (Per Serving)
• Calories: 353
• Total Fat: 21.5g
• Net Carbs: 8.9g
• Protein: 29.3g
• Fiber: 5g
Pro Tips
• For a spicy kick, add 1/4 teaspoon of red pepper flakes along with the garlic and rosemary.
• To prevent rubbery squid, it is crucial to use the quick release method as soon as the cooking time is up. Do not let it natural release.
• Swap the cauliflower for 1 lb of baby potatoes, quartered, for a more traditional pairing. Note that this will increase the carb count.
• For a richer broth, deglaze the pot with a splash of dry white wine (about 1/4 cup) after sautéing the garlic, scraping up any browned bits before adding the other .
FAQ
Q: How do you keep squid from getting rubbery in the Instant Pot
A: To prevent rubbery squid, it is crucial to use the quick pressure release method as soon as the cooking time is complete. Do not let the Instant Pot release pressure naturally.
Q: Is this Instant Pot squid recipe low-carb
A: Yes, this is a fantastic low-carb meal. Each serving contains only 8.9g of net carbs, making it suitable for a keto-friendly diet.
Q: Can I use fresh squid instead of frozen
A: Yes, you can use fresh squid for this recipe. If using fresh, simply skip the first step of thawing the squid in warm water.
Q: What can I substitute for cauliflower in this recipe
A: For a more traditional pairing, you can swap the cauliflower for 1 lb of quartered baby potatoes. Please note that this substitution will increase the overall carbohydrate count of the dish.
