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Healthy Mediterranean calamari tray bake

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  • Dairy free
  • Egg free
  • Lactose free
  • Nut free
  • Peanut free
  • Sesame free
  • Soy free
  • Healthier living
  • Diabetes friendly
  • No added sugar
  • High in dietary fibre
  • High in protein
  • 3 serves veg or fruit

Packed with veggies, herbs and Mediterranean flavours, this healthy and delicious calamari tray bake will satisfy the whole family. 

  • Serves4
  • Cook time40 minutes
  • Prep time10 minutes
Healthy Mediterranean calamari tray bake


  • 2 medium zucchini, coarsely chopped
  • 1 medium red onion, cut into wedges
  • 2 medium red capsicums, seeded, coarsely chopped
  • 4 garlic cloves, unpeeled
  • 2 tbs extra virgin olive oil
  • 250g punnet cherry tomatoes
  • 500g Coles Deli Calamari Rings
  • 1 tsp fennel seeds
  • 1 tsp chilli flakes (optional)
  • 1 lemon
  • 2 tbs oregano leaves
  • 4 Mountain Bread Rye Wraps

Nutritional information

Per serve: Energy: 1334kJ/319 Cals (15%), Protein: 27g (54%), Fat: 12g (17%), Sat Fat: 2g (8%), Sodium: 491mg (25%), Carb: 22g (7%), Sugar: 9g (10%), Dietary Fibre: 6.4g (21%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Preheat oven to 200°C. Arrange the zucchini, onion, capsicum and garlic on a large baking tray. Drizzle with half the oil and toss to coat. Bake for 20 mins or until just tender.

  2. Step 2

    Add the tomatoes and calamari to the tray and sprinkle with fennel seeds and chilli, if using. Drizzle with remaining oil and bake for 15 mins or until the vegetables are tender and calamari is cooked through.

  3. Step 3

    Cut half the lemon into wedges and juice the remaining lemon. Drizzle vegetables and calamari with lemon juice and sprinkle with oregano. Serve with lemon wedges and Mountain Bread Rye Wraps.