A Mediterranean One-Pot Masterpiece
Looking for a healthy, easy, and flavor-packed seafood dinner? Leah Itsines’ One-Pot Squid and Rice Recipe is a Mediterranean-inspired dish that brings bold, zesty flavors to your table — all with minimal cleanup. With tender squid, juicy tomatoes, fragrant herbs, and fluffy rice, this satisfying one-pan recipe transforms simple ingredients into a vibrant and wholesome meal. It’s perfect for busy weeknights or laid-back weekends when you want a home-cooked dish without the fuss.
Let’s dive into how to make this delicious, heart-healthy seafood recipe that’s as beautiful to serve as it is comforting to eat.
Why You’ll Love This Recipe
✅ One-pot wonder: Easy cleanup
✅ Packed with protein and omega-3s
✅ Naturally gluten-free
✅ Bold Mediterranean flavors
✅ Ready in under an hour
✅ Family-friendly & customizable
Ingredients
Serves: 4 | Prep: 10 mins | Cook: 35–40 mins | Difficulty: Easy
For the Squid and Rice:
- 2 tbsp olive oil
- 1 onion, finely diced
- 2 garlic cloves, minced
- 1 cup arborio or short-grain rice
- 1 ½ cups cherry tomatoes, halved
- 2 tbsp tomato paste
- 1 tsp paprika
- ½ tsp chili flakes (optional)
- 2 ½ cups vegetable or seafood stock
- 400g cleaned squid (rings or tubes), sliced
- Zest & juice of 1 lemon
- Salt & pepper, to taste
Garnish:
- Fresh parsley, chopped
- Lemon wedges
- Extra olive oil drizzle (optional)
Instructions
Step 1: Sauté the Aromatics
In a large, deep skillet or Dutch oven, heat olive oil over medium heat. Add diced onion and cook until soft and translucent, about 5 minutes. Stir in garlic and sauté for 1 more minute.
Step 2: Build the Flavor Base
Add tomato paste, paprika, and chili flakes. Stir until fragrant and well incorporated, about 2 minutes. Toss in the halved cherry tomatoes and season with salt and pepper.
Step 3: Add the Rice
Stir in the rice and let it toast lightly for 1–2 minutes. This step enhances its nutty flavor and helps it hold its shape during cooking.
Step 4: Pour in the Stock
Add the vegetable or seafood stock and bring to a boil. Reduce heat to a simmer, cover, and cook for 15–18 minutes, or until the rice is tender and has absorbed most of the liquid.
Step 5: Add the Squid
Gently stir in the sliced squid, lemon zest, and lemon juice. Cover again and let cook for 5–7 minutes, just until the squid turns opaque and tender. Be careful not to overcook — squid becomes rubbery when overdone.
Step 6: Rest & Serve
Remove from heat and let the pot sit covered for 5 minutes. This helps meld the flavors. Fluff the rice gently, then garnish with fresh parsley and lemon wedges.
Chef’s Tips for Success
💡 Use fresh or frozen squid: If using frozen, thaw completely and pat dry before adding.
💡 Choose the right rice: Arborio or short-grain rice gives the perfect creamy texture.
💡 Don’t overcook the squid: 5–7 minutes is just enough.
💡 Spice it up: Add more chili flakes or a pinch of cayenne if you love heat.
💡 Make it your own: Add chopped olives, capers, or even crumbled feta for extra flair.
Storage & Reheating
- To store: Cool completely and transfer to an airtight container. Refrigerate for up to 3 days.
- To reheat: Warm gently in a pan with a splash of broth or water. Avoid high microwave heat to keep the squid tender.
What to Serve With It
Complete the meal with any of these easy sides:
- 🥗 Greek Zucchini Salad
- 🍞 Crusty garlic bread or grilled pita
- 🍋 A chilled glass of white wine or sparkling lemonade
- 🍓 Strawberry Pudding for dessert
Frequently Asked Questions
Can I use other seafood?
Yes! This recipe works great with prawns, mussels, or firm white fish.
Can I use brown rice or quinoa?
You can, but adjust cooking time and liquid ratio as needed.
Is this recipe freezer-friendly?
It’s best eaten fresh. Squid may change texture after freezing, but the rice base freezes well.
Printable Recipe Card
Leah Itsines’ One-Pot Squid and Rice
Prep Time: 10 mins
Cook Time: 35–40 mins
Total Time: ~50 mins
Serves: 4
Difficulty: Easy
Ingredients: Squid, rice, tomatoes, garlic, onion, lemon, parsley, paprika, stock
Instructions: Sauté aromatics → Add rice → Simmer with stock → Stir in squid → Rest & garnish
Flavor Profile: Mediterranean, tangy, herby, slightly spicy
🖨️ Print Recipe