Couscous with Squid, Courgettes & Cherry Tomatoes (Mediterranean Style)
A light, flavorful Mediterranean-inspired dish combining tender squid, fluffy couscous, sweet cherry tomatoes, and sautéed courgettes (zucchini). This recipe is quick, healthy, and perfect for a summer lunch or elegant dinner. The squid cooks in minutes, keeping it tender and juicy, while garlic, olive oil, and fresh herbs bring everything together beautifully.
Time Required
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
For the Couscous:
1 cup couscous
1 cup hot vegetable or chicken broth
1 tablespoon olive oil
¼ teaspoon salt
For the Squid & Vegetables:
400 g fresh squid (cleaned and sliced into rings)
2 medium courgettes (zucchini), sliced
1 cup cherry tomatoes (halved)
3 cloves garlic (minced)
3 tablespoons olive oil
½ teaspoon red chili flakes (optional)
Salt and black pepper to taste
Juice of ½ lemon
2 tablespoons fresh parsley (chopped)
Instructions
Step 1: Prepare the Couscous
Place couscous in a heatproof bowl.
Pour hot broth over it.
Add olive oil and salt.
Cover and let sit for 5 minutes.
Fluff with a fork and set aside.
Step 2: Cook the Vegetables
Heat 2 tablespoons olive oil in a large skillet over medium heat.
Add sliced courgettes and sauté for 4–5 minutes until slightly golden.
Add cherry tomatoes and cook another 2–3 minutes until softened.
Stir in garlic and chili flakes; cook for 30 seconds.
Remove vegetables from pan and set aside.
Step 3: Cook the Squid
In the same pan, add remaining 1 tablespoon olive oil.
Increase heat to medium-high.
Add squid rings in a single layer.
Cook for 1–2 minutes per side (do not overcook).
Season with salt, pepper, and lemon juice.
Important: Squid becomes rubbery if cooked too long. Either cook very quickly (2–3 minutes) or simmer for 30+ minutes. For this recipe, quick cooking is best.
Step 4: Combine Everything
Return vegetables to the pan.
Add cooked couscous.
Toss gently to combine.
Sprinkle fresh parsley.
Taste and adjust seasoning if needed.
Serve warm with extra lemon wedges.
Frequently Asked Questions
1. Can I use frozen squid?
Yes! Thaw completely and pat dry before cooking to avoid excess water in the pan.
2. Can I substitute squid?
You can use shrimp, calamari tubes, or even grilled chicken for a non-seafood option.
3. How do I prevent rubbery squid
Cook it very quickly over high heat (2–3 minutes total). Overcooking makes it tough.
. Can I make this ahead
Yes, but seafood tastes best fresh. You can prep vegetables and couscous ahead of time.
5. Is this dish healthy
Yes! It’s high in protein, moderate in carbs, and packed with vegetables and healthy fats from olive oil.
Nutritional Information (Approx. Per Serving)
Calories: 390 kcal
Protein: 28 g
Carbohydrates: 42 g
Fat: 14 g
Fiber: 4 g
Sodium: 380 mg
(Values are estimates and may vary depending on ingredients used.)