Low-Carb Squid Ink Risoni with Calamari and Wild Fennel
Low Carb Risoni with Squid Ink, Calamari, and Wild Fennel is an elegant, intense seafood first course, very different from classic low-carb pasta recipes.
Low Carb Risoni is rice-shaped pasta: it is not real rice, but a small format designed for creamy recipes, spoon dishes, and more refined preparations.
In this recipe, squid ink adds depth and character, calamari provides texture, and fresh wild fennel lightens the dish with a Mediterranean aromatic note.
👉 For this recipe, you can use our Low Carb Risoni.
Ingredients for 2 people
| Ingredient | Quantity |
|---|---|
| Low Carb Risoni | 120 g |
| Cleaned calamari | 180 g |
| Squid ink | 6 g |
| Fresh wild fennel | 5 g |
| Garlic | 1 clove |
| Extra virgin olive oil | 25 g |
| Dry white wine | 20 g, optional |
| Hot water or light fish broth | q.s. |
| Chilli pepper | very little, optional |
| Salt | q.s. |
| Black pepper | q.s. |
Preparation time
Preparation: 15 minutes
Calamari cooking: 10 minutes
Low Carb Risoni cooking: 15 minutes
Total time: approximately 30 minutes
Servings: 2
How to prepare Low Carb Risoni with squid ink
1. Prepare the calamari
Cut the cleaned calamari into thin strips or small pieces.
The cut should be regular so that the calamari cook evenly and distribute well among the Risoni.
2. Prepare the base
In a large pan, heat the extra virgin olive oil with a garlic clove.
Add a little chili pepper, if using.
Let it flavor over low heat, then remove the garlic if you prefer a cleaner taste.
3. Cook the calamari
Add the calamari and sauté for 2-3 minutes.
Deglaze with a little dry white wine, if using, and let it evaporate.
Continue cooking for about 8-10 minutes, adding a little hot water or light fish broth when needed.
The sauce should remain flavorful, but not watery.
4. Add the squid ink
Add the squid ink and mix well.
Add a little hot water to obtain a dark, fluid, and concentrated sauce.
Taste before salting: squid ink can already be savory.
5. Cook the Low Carb Risoni
Cook the Low Carb Risoni in plenty of salted water for 15 minutes.
Drain carefully, reserving a little of the cooking water.
6. Finish the Risoni in the sauce
Transfer the Risoni to the pan with the calamari and squid ink.
Mix gently for 1 minute, adding a little cooking water if needed.
The sauce should coat the Risoni without becoming soupy.
7. Complete the dish
Remove from heat and add chopped fresh wild fennel, black pepper, and a drizzle of extra virgin olive oil.
Serve immediately.
Tips
Squid ink should be used in moderation: it should add depth, not overpower the dish.
Wild fennel is important because it lightens a naturally intense dish.
Avoid cream, flour, or thickeners: the calamari and squid ink base is already sufficient to create a rich sauce.
Nutritional values of the whole dish
| Average nutritional values | Per 100 g |
|---|---|
| Energy | 136 kcal / 568 kJ |
| Fats | 5.9 g |
| of which saturated fatty acids | 0.9 g |
| of which monounsaturated | 3.9 g |
| of which polyunsaturated | 0.7 g |
| Carbohydrates | 2.4 g |
| of which sugars | 0.2 g |
| of which starches | 1.0 g |
| of which polyols | 0.0 g |
| Fibers | 15.0 g |
| Proteins | 10.0 g |
| Salt | 0.20 g |
Estimated average nutritional values per 100 g of ready-to-eat dish, calculated with optional dry white wine and without considering any salt added during cooking or seasoning. Values may vary based on the actual yield of the Risoni after cooking, the amount of sauce remaining in the dish, and the salt content of the squid ink used.
Nutritional insights
This recipe is very consistent with low carb: approximately 2.4 g of carbohydrates per 100 g.
The nutritional profile is interesting:
- very low carbohydrates, despite the "risotto" effect of the dish;
- good protein content, thanks to the calamari and Low Carb Risoni;
- very high fiber content, approximately 15 g per 100 g;
- moderate fats, almost all from extra virgin olive oil.
The point to watch is salt. Squid ink, fish broth, and salted cooking water can quickly increase it. It is advisable to taste before salting and use a light, unconcentrated broth.
For other Low Carb recipes, visit our Blog.
To learn more about cooking times, formats, and practical tips, read the guide: Low carb pasta: what it is, how to cook it, and how to choose the right one.