3 Delicious Recipes with Cuttlefish

Cuttlefish is a cephalopod that is characterized by its low caloric intake but its high nutrient content. Discover some recipes to enjoy it.
3 Delicious Recipes with Cuttlefish
Saúl Sánchez Arias

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 11 June, 2022

Cuttlefish is a cephalopod mollusk belonging to the squid family that stands out for its versatility in cooking and for its high nutritional density. Therefore, it can be introduced in many different dishes. Keep reading to discover 3 delicious recipes with cuttlefish.

Its consumption improves the intake of proteins, vitamins, and minerals, and its ink is often used to add color to pasta and rice dishes.

We’re going to show you a series of recipes with cuttlefish, in order to get the most out of this delicacy. However, first it’s necessary to emphasize the need to include seafood in your diet on a regular basis.

In fact, it’s far healthier to consume more fish than meat. The latter is very beneficial, but fish has a lower energy value and a very similar protein content.

Benefits of cuttlefish

Regular consumption of cuttlefish can bring different benefits to the body. However, to enjoy all the positive effects you’ll need to include the food in the context of a varied and balanced diet. It’s important to ensure that there’s no deficiency of essential micronutrients.

Sepia: características e información nutricional.
Cuttlefish provides proteins of high biological value.

Improves muscle health

Cuttlefish is a source of protein. These nutrients are necessary for building lean mass and for recovery after a training session.

In fact, it’s necessary to ensure an intake of at least 0.8 grams of protein per kilogram of body weight per day in sedentary people. This is according to research published in the Annals of Nutrition & Metabolism.

At least half of these proteins must be of high biological value, such as those provided by cuttlefish. They’re characterized by concentrating all the essential amino acids, and have a good digestibility score. However, in athletes, all these needs can easily double or triple.

Here’s another great recipe: Chickpeas with Squid: A Simple and Healthy Recipe

Prevents thyroid problems

One of the minerals contained in abundance in cuttlefish is iodine. This element is key to ensuring the conversion of T4 to T3 in the thyroid gland, which facilitates metabolic function.

A deficiency of this nutrient could lead to hypothyroidism, which conditions body composition, according to a study published in Biological Trace Element Research.

However, it isn’t the only micronutrient that is crucial to ensure that the thyroid performs optimally. Iron and selenium levels must also be adequate. However, in people who have already developed hypothyroidism, an iodine deficiency could lead to goiter, a significant enlargement of the gland.

Helps you lose weight

Eating cuttlefish won’t make you lose weight just like that. However, it’s a fairly energy-dense food. This means that it can be included in the context of a low-calorie diet with the aim of losing weight.

In addition, its protein concentration will help to increase the feeling of satiety and, provided it’s prepared using low-fat methods, it’s suitable for a plan aimed at improving body composition.

According to a study published in Clinical Nutrition ESPEN, the consumption of protein stimulates appetite suppression. While most of the research is based on the use of whey protein, the protein found in aquatic foods has a very similar effect.

Like fats, protein delays gastric emptying, which prevents the brain from sending signals that more food needs to be eaten in the short term. If such a dietary strategy is complemented by adequate fiber, it’ ll be much easier to plan a diet that creates adherence and allows for efficient weight loss.

Recipes with cuttlefish: Garlic cuttlefish

Garlic cuttlefish is a low-energy dish that’s loaded with nutrients and antioxidants. It’s suitable to include in almost any diet, although if the aim is to lose weight, it’ll be important to avoid adding sauces.


You’ll need the following ingredients for the preparation of cuttlefish with garlic:

  • 1 large cuttlefish of 800 grams
  • 4 cloves of garlic
  • A bunch of fresh parsley
  • 30 milliliters of white wine
  • Salt and freshly ground pepper
  • Extra virgin olive oil
  • Alioli or mayonnaise

How to make it

  1. The first thing to do is to peel the garlic cloves and wash the parsley.
  2. Then, put the salt and the garlic in a mortar and pestle and grind them to form a paste
  3. Add the parsley leaves chopped by hand and mash again.
  4. Finally, add the extra virgin olive oil and the white wine. Set to one side.
  5. You’ll need to cut the cuttlefish in squares of about 3 centimeters.
  6. Wash and dry thoroughly with kitchen paper. It’s very important to ensure there’s no water on the surface, otherwise it’ll “jump” when it’s placed on the griddle.
  7. Cooking it is very easy. Place a large griddle on the fire with extra virgin olive oil and heat at maximum power.
  8. Once the cuttlefish is added, stir it for a minute and remove it to a plate with kitchen paper so that it releases all the juices.
  9. Clean the surface of the griddle, add oil again and add the cuttlefish. Season with salt and pepper and cook for a further 2 minutes until golden brown.
  10. Add the contents of the mortar, keep on the heat for another minute and serve.
  11. For its presentation, we recommend that you garnish it with parsley, and present it with mayonnaise sauce or aioli on one edge of the plate.

Try out this recipe too: Delicious Stewed Squid Recipes

Cuttlefish and potato stew

The nutritional benefits of cuttlefish are largely derived from its mineral compounds.

You can also prepare cuttlefish stew, and it’s a very nutritious alternative to classic meat stews. In addition, it usually provides fewer calories, so it’ll be optimal for inclusion in the context of a hypoenergetic diet.


To prepare the cuttlefish and potato stew you’ll need the following ingredients:

  • 2 large cuttlefish, cleaned
  • 1 glass of white wine
  • 4 large potatoes
  • 200 grams (8 oz) of peas
  • 1 onion
  • 2 cloves of garlic
  • 2 spoonfuls of tomato
  • 1 sprig of parsley
  • Extra virgin olive oil
  • Salt
  • Freshly ground black pepper

Step by step

  1. Start by washing the cuttlefish well and cutting it into small squares.
  2. Chop the garlic cloves together with the onion and the parsley.
  3. Fry these vegetables in a casserole with extra virgin olive oil for a couple of minutes.
  4. Once the onion turns transparent, add the cuttlefish and season with salt and pepper. Continue stirring every few minutes.
  5. When the cuttlefish begins to brown, add the glass of wine, as well as the tomato and the finely chopped potatoes.
  6. All that remains is to cover it with water and cook over medium-low heat for 40 minutes.
  7. Five minutes before time is up, add the peas together with the chopped parsley. All that remains is to serve and enjoy this dish before it cools down.

Rice with cuttlefish and baby squid

For the last of our recipes with cuttlefish, we’re bringing you something a little more tricky, because making rice well requires a good technique. The rice must be perfectly cooked in order to enjoy it to the full.


  • 500 grams of rice (20 oz)
  • 1 cuttlefish
  • 2 baby squid
  • 1 spring onion
  • 3 cloves of garlic
  • Extra virgin olive oil
  • Salt

For the broth:

  • 3 liters of water
  • 500 grams (8 oz) of white fish bones and heads
  • 1 roasted head of garlic
  • Tails of spring onion
  • 1 gram of saffron
  • 1 gram of paprika
  • A pinch of chili pepper
  • 1 bay leaf
  • Parsley


  1. We must begin by making the broth. To do this, put the water in a casserole and add the paprika, saffron, the head of garlic, and the fish bones and heads. It’s also necessary to add the parsley, the spring onion, the chili pepper, and the bay leaf. Cook for about 45 minutes over a medium heat.
  2. At the same time, clean the cuttlefish and squid and cut them into small pieces.
  3. Fry the garlic in a casserole dish with oil and when they begin to brown, add the cephalopods. The aim is that they also brown nicely.
  4. After that, add the chopped spring onions and cook for 10-15 minutes.
  5. Once the time has elapsed, just add the strained stock together with the head of garlic and cook for a further 20 minutes.
  6. Add the rice while it’s cooking, still on a medium heat, and leave it for 10 minutes.
  7. To finish off, you just need to add all the content of the recipient to an earthenware casserole dish and bake it for 5 minutes at 180 degrees. It can be served right away.

Prepare recipes with cuttlefish

As you’ve seen, cuttlefish has a high nutritional density. It can improve the state of health when consumed in a varied diet.

Because of this, it’s good for you to know about the different options to enjoy it to the full. However, you can always just cook it grilled with a little salt and pepper, and accompany it with any garnish.

Finally, keep in mind that, to ensure a good state of health in the medium and long term, it’ll be necessary to implement good lifestyle habits. It isn’t only necessary to eat well, but also to ensure regular physical exercise.

Sleeping at least 7 hours a night will also make a difference by ensuring that the recovery processes are carried out optimally.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Richter, M., Baerlocher, K., Bauer, J. M., Elmadfa, I., Heseker, H., Leschik-Bonnet, E., Stangl, G., Volkert, D., Stehle, P., & on behalf of the German Nutrition Society (DGE) (2019). Revised Reference Values for the Intake of Protein. Annals of nutrition & metabolism74(3), 242–250. https://doi.org/10.1159/000499374
  • Luo, J., Hendryx, M., Dinh, P., & He, K. (2017). Association of Iodine and Iron with Thyroid Function. Biological trace element research179(1), 38–44. https://doi.org/10.1007/s12011-017-0954-x
  • Mollahosseini, M., Shab-Bidar, S., Rahimi, M. H., & Djafarian, K. (2017). Effect of whey protein supplementation on long and short term appetite: A meta-analysis of randomized controlled trials. Clinical nutrition ESPEN20, 34–40. https://doi.org/10.1016/j.clnesp.2017.04.002

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.