Calamari and Bell Pepper Medley

Calamari and bell pepper medley is a vibrant, Mediterranean-inspired dish that brings together tender calamari and sweet, colorful bell peppers in a light, flavorful sauté. Whether served as a main course or a shareable starter, this dish is a celebration of fresh ingredients, quick cooking, and bold taste.

The key to perfect calamari lies in the cooking time, it must be either cooked very quickly or braised slowly to stay tender. For this medley, the calamari is sautéed fast in a hot skillet with olive oil, garlic, and chili flakes, allowing it to cook just enough to stay tender and slightly crisp on the edges. This quick sear brings out the natural sweetness of the squid and locks in its ocean-fresh flavor.

Bell peppers, sliced into thin strips, add not only a pop of color but also a natural sweetness and slight crunch. Red, yellow, and orange varieties work beautifully for their contrast in both flavor and appearance. Once added to the skillet, they soften slightly while still retaining their texture, soaking up the garlic and spice from the oil.

A splash of white wine or a squeeze of lemon juice deglazes the pan and adds a burst of brightness, balancing the richness of the olive oil and the seafood. Finish the dish with freshly chopped parsley, and serve it hot with lemon wedges on the side.

Calamari and bell pepper medley is light but satisfying, making it a perfect summer dish. Pair it with a crisp white wine and some crusty bread to mop up the juices, or spoon it over rice or quinoa for a fuller meal. High in protein and naturally low in carbs, this dish is both elegant and healthy—a beautiful way to enjoy fresh seafood at home.

Calamari and Bell Pepper Medley

3.73 from 40 votes

A delicious and flavorful seafood dish with calamari and bell peppers.

Servings 4 people

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Total Time 35 minutes mins

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Ingredients

  

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• 1 pound calamari cleaned and sliced into rings
• 2 Bell peppers sliced
• 1 onion sliced
• 2 cloves garlic minced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 Lemon sliced

Instructions

 

• In a large skillet, heat olive oil over medium heat.
• Add the sliced bell peppers and onion to the skillet and cook for 5 minutes, until softened.
• Add the minced garlic, dried oregano, salt, and black pepper to the skillet and cook for an additional minute.
• Push the vegetables to one side of the skillet and add the calamari rings to the other side.
• Cook the calamari for 2-3 minutes on each side, until opaque and cooked through.
• Squeeze the juice from the lemon slices over the calamari and vegetables.
• Serve the calamari and bell pepper medley hot as an appetizer or over rice or pasta as a main dish.

Nutrition

Calories: 250kcalCarbohydrates: 12gProtein: 25gFat: 10gFiber: 3g

Calories: 250kcal

Meal Type: Breakfast

Cuisine: Italian

Keyword: breakfast, easy breakfast, medley

Cooking Method: Fried

Diet: Paleo, Pescatarian, Vegetarian

Time: 30-45 Min

Level: Easy

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