Baked trofie with squid and cauliflower

Name: Baked trofie with squid and cauliflower
Prep time: 30 min
Cook time: 40 min
Total time: 70 min
Yield: 4
Ingredients: Trofie pasta 1.1 lbs; Calamari (squid) 1.3 lbs; Cauliflower 2.6 lbs; Cherry tomatoes 2 cups; Onions ½; Breadcrumbs 1 cup; Water to taste; Parsley to chop to taste; Extra virgin olive oil to taste; Fine salt to taste; Black pepper to taste; Type 00 flour 1.4 oz; Extra virgin olive oil 3 tbsp; Water 2.9 cups; Fine salt to taste; Black pepper to taste

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733

Calories per serving

Energy Kcal 733
Carbohydrates g 120.7
of which sugars g 13.4
Protein g 38.1
Fats g 10.9
of which saturated fat g 2.33
Fiber g 10.9
Cholesterol mg 72
Sodium mg 919

Lactose Free

Difficulty: Easy
Prep time: 30 min
Cook time: 40 min
Serving: 4
Cost: Low

PRESENTATION

Recipe by
Stephanie Cabibbo

Baked trofie with calamari and cauliflower is really, really something! A super tasty Liguria-inspired dish that brings a taste of the Italian coast right to your table. Now, the unique, twisted trofie pasta from this beautiful region—it's special, believe me—adds a charm that's hard to find elsewhere. This recipe mixes the fresh flavors of land and sea in a way that's comforting and exciting. Seriously good. The tender calamari pairs so well with the soft bites of cauliflower, all wrapped in a light, water-based béchamel sauce.

Thing is, unlike heavier sauces, this one lets the delicate taste of the seafood shine, giving you a creamy texture without overshadowing other flavors. Pretty simple, right? Every bite offers a hint of that classic baked trofie goodness, with a refreshing, briny twist that sets it apart. And look, that's what makes it different from the usual pasta bakes.

What makes this dish super special is how calamari pasta and cauliflower come together. Liguria's love for mixing vegetables and seafood is obvious here. It's like a culinary nod to traditional recipes such as Trofie alla Portofino. Instead of pesto or tomato sauce, you get a fresh, golden layer of flavor that's familiar yet surprisingly good. Families in Liguria have been doing this forever, making this cauliflower pasta bake just perfect for a cozy Sunday dinner.

Here's the deal—the crispy top from baking? Really, really good contrast. Encourages everyone to go back for seconds. Compared to other seafood pasta bake dishes, this one stays light and satisfying. You'll leave the table feeling content, not overly full. It captures the Italian spirit—simple, healthy, and full of flavors that blend just right. Whether you're craving an Italian baked pasta or just something unique, this Mediterranean creation totally hits the mark. Each forkful offers a taste of the sea, a hint of the garden, and a whole lot of comfort. And you'll want to revisit this dish again and again. For sure.

INGREDIENTS

733

Calories per serving

Trofie pasta 1.1 lbs (500 g)

Calamari (squid) 1.3 lbs (600 g)

Cauliflower 2.6 lbs (1.2 kg)

Cherry tomatoes 2 cups (300 g)

Onions ½

Breadcrumbs 1 cup (100 g)

Water to taste

Parsley to taste - to chop

Extra virgin olive oil to taste

Fine salt to taste

Black pepper to taste

For the water bechamel: Type 00 flour 1.4 oz (40 g); Extra virgin olive oil 3 tbsp (40 g); Water 2.9 cups (700 g); Fine salt to taste; Black pepper to taste

Preparation

How to prepare Baked trofie with squid and cauliflower

To make baked trofie with squid and cauliflower, first prepare all the ingredients. To clean the squid, start by gently detaching the head from the mantle, then remove the skin and extract the cartilage pen inside 1. Rinse the cleaned squid under running water 2, then cut both the mantle and tentacles into small pieces 3. For more information on the procedure, you can consult our guide on Cleaning Squid.

Remove the base and leaves of the cauliflower, then separate the florets (you should obtain about 500 g usable) 4 and cut them into small pieces as well 5. Cut the cherry tomatoes into quarters 6.

Finally, finely chop the onion 7. Now heat a drizzle of oil in a large pan and briefly sauté the onion 8, then add the cauliflower and let it flavor for a few minutes 9.

Add the tomatoes as well 10, season with salt and pepper, and pour in the water 11, then lower the heat, cover with a lid 12, and cook for about 20 minutes.

Meanwhile, bring a pot of water to boil for cooking the pasta and prepare the water bechamel: pour the flour and oil into a small saucepan 13 and stir with a whisk over low heat for a couple of minutes 14, then turn off the heat and pour in the water 15.

Mix well and season with salt 16 and pepper. Put the saucepan back on the heat and let it thicken, stirring continuously; you should obtain a fairly liquid consistency 17. When the water for the pasta reaches a boil, salt it and blanch the trofie for a minute 18.

After draining the trofie, place them in a large bowl and coat with a drizzle of oil to prevent them from sticking 19. When the 20 minutes of cooking the sauce have passed, add the squid 20 and cook for another 5-7 minutes 21.

Pour the sauce into the bowl with the pasta 22 along with the bechamel 23 and the chopped parsley 34, then mix well to combine everything.

Transfer the seasoned pasta into a baking dish and sprinkle the top with breadcrumbs 25, then drizzle with a bit of oil 26. Bake in a preheated fan oven at 392°F for about 10 minutes, until golden brown on top. Remove your baked trofie with squid and cauliflower from the oven and serve 27!

Storage

You can store the baked trofie with squid and cauliflower in the refrigerator for one day. Alternatively, you can freeze them after cooking and letting them cool completely, if you used only fresh ingredients.