Clean calamari by removing the cartilage and ink sac. Rinse well. In a saucepan, sauté the onions in olive oil and add tomatoes, mint, parsley, and 2 glasses of water. Bring mixture to a boil. Add rice and cook for 15 minutes. Fill the calamari tubes with the rice and place them in a greased baking pan. Bake at medium heat for 35 minutes, adding a little tomato juice.
Calamari contains less fat than fish but remains a good source of omega-3 fats. It also contains a number of vitamins, main minerals and trace elements, such as calcium, phosphorus, zinc, selenium and iodine. However, calamari is high in cholesterol as well. Rice is a good source of complex carbohydrates and fiber. Rice is also high in vitamin B complex and minerals.
Source: Tasia Moragiannis