Easy Cuttlefish with Spinach Recipe

Cuttlefish with Spinach: A Nutritious 30-Minute Mediterranean Stew

When you think of a comforting, warm stew, your mind might go to heavy meats or long hours simmering on the stove. But what if you could have a nutrient-dense, savory meal on the table in less than 30 minutes?

This Cuttlefish with Spinach (known in Spain as Sepia con Espinacas) is the ultimate solution for those busy weekdays when you want high-quality protein and a generous serving of greens without the culinary complexity. As a nutritionist, I often see patients struggle to find “fast food” that doesn’t compromise their metabolic health. This recipe bridges that gap perfectly.

 

Why Cuttlefish is a Nutritional Powerhouse

Many people overlook cuttlefish in favor of fish fillets or shrimp, but it is a hidden gem in the Mediterranean diet. From a clinical standpoint, cuttlefish provides an impressive array of micronutrients:

• Premium Protein: It is almost entirely protein with zero carbohydrates and minimal fat.
• Mineral Rich: It is an excellent source of Selenium (a potent antioxidant), Iodine (essential for thyroid function), and Phosphorus.
• The B-Vitamin Complex: High levels of B12 and Riboflavin support energy metabolism and neurological health.

Cuttlefish is an excellent source of high-quality protein, essential for tissue repair and metabolic function without adding unnecessary calories.

One interesting fact I often share with my clients is the cholesterol content. While cuttlefish and squid are higher in cholesterol than shellfish like clams, they are also very low in saturated fat. In the context of a low-carb, whole-food diet, the impact on blood cholesterol is generally negligible for most people, making it a safe and satiating choice.

 

Cuttlefish is a nutritional powerhouse: almost pure protein, zero carbs, and packed with essential minerals like Selenium and Vitamin B12 for your metabolic health.

 

Easy Cuttlefish with Spinach Recipe:

Ingredients

You don’t need a long grocery list to achieve deep, umami flavors.

• Cuttlefish (Sepia): Cleaned and cut into bite-sized cubes.
• Fresh Spinach: The “green engine” of the dish.
• Artichokes: Sliced thin (fresh or high-quality canned/frozen).
• Aromatics: Onion, garlic, and extra virgin olive oil (EVOO).
• The Liquid: A splash of dry white wine or a rich fish fumet (stock).
• Seasoning: Salt, black pepper, and perhaps a touch of sweet paprika.

 

 

Instructions

The sofrito Base: Start by heating a generous swirl of olive oil in a deep pan. Sauté the finely chopped onion and garlic until translucent and fragrant.

The Vegetables: Add the thinly sliced artichokes. Sautéing them early allows them to caramelize slightly, adding a nutty depth to the stew.

The Seafood: Toss in the cuttlefish. Cook for a few minutes until it loses its translucency.

Deglaze: Pour in the white wine or fish stock. This is where the magic happens—the liquid picks up all the browned bits from the bottom of the pan.

Simmer: Lower the heat and let it simmer for about 15 minutes. This softens the cuttlefish until it’s tender but still has a pleasant “bite.”

The Finish: Fold in the fresh spinach and spices. Spinach wilts in seconds, so 5 minutes is all you need. Adjust the salt and serve.

 

Forget dairy myths: 100g of cooked spinach provides 136mg of calcium, the spinach in this recipe proves that leafy greens are a vital non-dairy source of bone-strengthening minerals.

 

The Power of Leafy Greens: More Than Just Fiber

We often hear that we need to eat our greens, but do we know why? In this recipe, the spinach isn’t just a garnish; it’s a source of Vitamins A, C, E, and K, along with Folic Acid (B9).

Specifically, the Vitamin K and Calcium content in this dish is remarkable. Many people believe that dairy is the only source of calcium, but 100g of cooked spinach provides approximately 136mg of calcium.

Spinach stands out for its high content of Vitamin A, Vitamin K, and essential minerals like Calcium and Potassium.

In an evolutionary or “Paleo” style diet, we look for calcium in varied sources: leafy greens, seeds, nuts, and even small fish bones. This recipe aligns perfectly with those ancestral nutritional patterns.

 

Tips for Meal Prep and Variations

• Make it Ahead: This stew actually tastes better the next day as the flavors have more time to meld. You can prepare it in the morning and simply reheat it for a stress-free dinner.
• Seasonal Swaps: While artichokes are a winter staple, you can easily adapt this dish year-round. If artichokes are out of season, try using green beans, leeks, or thinly sliced carrots.
• Digestion: Thanks to the lean protein and steamed greens, this dish is incredibly easy on the digestive system, making it an ideal evening meal that won’t leave you feeling heavy before bed.

Cuttlefish with spinach is a high-protein, low-carbohydrate recipe that promotes satiety and supports weight management goals.

 

 

Why I Highly Recommend This Recipe

If I had to summarize why this dish appears on my personal menu so often, it would be these five points:

• High in protein and very low in carbohydrates.
• A “multivitamin” in a bowl (Vitamins A, B, K, Iron, Magnesium).
• Goes from fridge to table in 30 minutes.
• Requires very few ingredients.
• Perfect for fresh eating or advanced meal prepping.

Whether you are managing diabetes, following a low-carb lifestyle, or simply want to eat better, this Cuttlefish with Spinach stew is a gold-standard Mediterranean meal.

 

A 30-minute Mediterranean stew: a perfect balance of lean seafood protein and nutrient-dense greens, designed for easy digestion and maximum satiety.

 

Hungry for more? Discover more easy low-carb recipes here:

• Clam chowder.
• Spicy chicken and mushrooms.
• Spiced beef.