Main courseLow carb€€€
Refreshing Mediterranean Salad with Squid and Crunchy Vegetables
Prepare the perfect squid salad that is light, nutritious and full of flavor. This recipe combines tender squid with a refreshing lemon dressing and crunchy vegetables.
Prep time
26 min
Cook time
5 min
Total time
31 min
Servings
2
Recipe
Mollusks, squid, mixed species, raw
500 gPeppers, bell, red, raw
100 gCelery, raw
80 gOnions, red, raw
50 gGarlic, raw
2 cloveParsley, fresh
1 bunchOil, olive, extra virgin
30 mlLemons, raw, without peel
1 pieceCapers, canned
1 tbspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchSpices, bay leaf
1 piecePer servingTotal
Calories:413 kcal825.9 kcal
Protein:41.4 g82.7 g
Carbohydrates:21.6 g43.1 g
Fiber:4.5 g9 g
Water:368.5 ml737 ml
Fat:18.1 g36.2 g
Micronutrients
Sugar:5.5 g11 g
Saturated fat:3.3 g6.6 g
Cholesterol:582.5 mg1165 mg
Sodium:400.1 mg800.2 mg
Potassium:1043.8 mg2087.6 mg
Calcium:147.6 mg295.1 mg
Iron:3.5 mg7 mg
Magnesium:110.9 mg221.8 mg
Zinc:4.3 mg8.6 mg
Phosphorus:607.8 mg1215.6 mg
Vitamin C:126.6 mg253.2 mg
Vitamin A:176.9 µg353.7 µg
Vitamin D:0 µg0 µg
Vitamin B12:3.3 µg6.5 µg
Instructions
1
Wash the squid and cut it into rings about 1 cm wide, leaving the tentacles whole or cutting them in half.
2
Bring water to a boil in a pot with a bay leaf and a pinch of salt added. Cook the squid for only 2–3 minutes, until it turns white and opaque. Overcooking will result in a rubbery texture.
3
Drain the squid immediately and rinse it with cold water (or plunge it into an ice bath) to stop the cooking process. Drain well again.
4
Prepare the vegetables: cut the bell pepper and celery stalk into small cubes, and finely chop the red onion and garlic.
5
In a large bowl, prepare the dressing: mix the olive oil, lemon juice, lemon zest, chopped garlic, parsley, salt and pepper.
6
Add the cooled squid, chopped vegetables and capers to the bowl. Mix everything well and refrigerate for at least 15 minutes before serving to let the flavors combine.
Nutritional benefits
Thanks to its high content of quality protein and low content of saturated fat, this meal supports tissue regeneration and cardiovascular health.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.