Stuffed Squid with Bulgur, Fennel & Pecorino – A Mediterranean Market-Inspired Delight
- Eliane Muskus
- Apr 11
- 2 min read
When I lived in Cannes, on the French Riviera, Friday was always market day—and one of my favorite ways to spend it was by catching the early train to Ventimiglia, just across the Italian border. It’s a beautiful two-hour ride along the coast, and when you arrive, the old town has completely transformed into a lively, sprawling market. The air is filled with the scent of herbs and roasted espresso, and every corner offers something tempting—from fresh produce and seafood to kitchenware and leather bags.
I often picked up incredible fresh squid there—far more affordable than at the market in Cannes, and always top quality. Back in my kitchen, we'd prepare them for classes or dinner service, sometimes stuffing them with spinach and breadcrumbs, other times with a heartier grain. This version, filled with bulgur wheat, sweet fennel, toasted pine nuts, pecorino, and herbs, is a celebration of the Mediterranean's humble ingredients and bold flavors. It’s rustic, elegant, and surprisingly easy to make.
Mediterranean Stuffed Squid with Bulgur, Fennel & Pecorino
Serves: 4–6
Prep Time: 35 minutes
Cook Time: 25 minutes
Total Time: 1 hour
Ingredients:
100 g fine or medium bulgur
240 ml hot vegetable stock or water (for soaking bulgur)
2 tablespoons olive oil, plus more for drizzling
1 large onion, finely diced (about 180 g)
2 medium fennel bulbs, finely diced (about 180 g)
Salt and freshly ground black pepper
3 tablespoons chopped fennel fronds
2 teaspoons ground fennel seed
4 anchovy fillets, finely chopped (optional but recommended)
4 garlic cloves, minced
1 teaspoon dried oregano
Pinch of crushed red pepper flakes (Pepperoncini)
30 g pine nuts, lightly toasted
1 tablespoon lemon zest
50 g grated pecorino romano cheese
2 tablespoons chopped flat-leaf parsley (plus more for garnish)
680 g cleaned medium squid tubes
Lemon wedges, for serving
Preparation:
The Bulgur:
Place the bulgur in a bowl and pour hot stock or water over it. Cover and let stand for 15–20 minutes until fully absorbed. Fluff with a fork and set aside.
2. Cook the Aromatics:
Heat olive oil in a large skillet over medium heat. Sauté the onion and fennel for about 10 minutes, until soft and lightly caramelized. Season with salt and pepper.
3. Add Flavor:
Stir in fennel fronds, ground fennel seed, anchovies (if using), garlic, oregano, and crushed red pepper flakes. Cook for another 2 minutes.
4. Prepare the Stuffing:
In a large bowl, mix the sautéed vegetables with the soaked bulgur, toasted pine nuts, lemon zest, pecorino, and chopped parsley. Season to taste.
5. Stuff the Squid:
Preheat the oven to 190°C /375°F/170°Fan Gently fill each squid tube with the bulgur mixture, leaving room to prevent bursting. Arrange in a baking dish, drizzle with olive oil, and season with salt and pepper.
6. Roast:
Bake uncovered for 20–25 minutes until the squid is cooked and golden. If desired, broil for 1–2 minutes for extra color.
7. Garnish and Serve:
Sprinkle with fresh parsley and serve with lemon wedges. Equally delicious warm or at room temperature.
