Calamari-Mango Salad

Dairy Free
Health score
35%
Calamari-Mango Salad
45 min.
3
478kcal

Suggestions


Craving a vibrant and flavorful escape from the ordinary? Look no further than this Calamari-Mango Salad! It's a delightful fusion of textures and tastes that will transport your taste buds to a tropical paradise. Imagine tender, perfectly cooked calamari, mingling with the sweetness of ripe mangoes, all bathed in a zesty lime dressing.

This dairy-free delight is incredibly versatile, working equally well as a light and refreshing lunch, a sophisticated side dish, or even a satisfying main course. At just 478 calories per serving, it's a guilt-free indulgence that's packed with flavor and vibrant colors. Got unexpected guests? No problem! This recipe is ready in a mere 45 minutes, making it perfect for impromptu gatherings.

The secret to its success lies in the perfect balance of sweet, savory, and tangy. A hint of Dijon mustard and white wine vinegar adds complexity to the dressing, while fresh cilantro and shallots bring a fragrant herbal note. Served atop crispy toasted baguette slices, this salad is a symphony of textures that will have everyone coming back for more. Ready to embark on a culinary adventure and experience the magic of this unique salad? Let's get cooking!

Ingredients

  • slices baguette toasted
  • 0.3 teaspoon pepper black freshly ground
  • tablespoon dijon mustard 
  • 0.3 cup cilantro leaves fresh chopped
  • 0.3 cup juice of lime fresh
  •  mangoes diced ripe
  • 0.3 cup olive oil extra-virgin
  • 0.5 teaspoon salt 
  •  shallots minced
  • pound squid rings fresh thawed drained
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • whisk
  • slotted spoon

Directions

  1. Cut squid tubes into rings. Blanch in boiling water to cover 30 seconds or until opaque. (Water doesn't have to return to a rolling boil.) Don't overcook or squid will become tough. Plunge in ice water to chill.
  2. Drain.
  3. Combine squid, mangoes, and lime juice in a small bowl.
  4. Whisk together mustard, vinegar, and olive oil. Stir in cilantro and next 3 ingredients. Fold in squid mixture.
  5. Cover and chill until ready to serve. Top baguette slices with salad, using a slotted spoon.

Nutrition Facts

Calories478kcal
Protein21.67%
Fat50.28%
Carbs28.05%

Properties

Glycemic Index
83.17
Glycemic Load
13.47
Inflammation Score
-8
Nutrition Score
29.363913121431%

Flavonoids

Cyanidin
0.14mg
Delphinidin
0.03mg
Pelargonidin
0.03mg
Catechin
2.37mg
Eriodictyol
0.44mg
Hesperetin
1.81mg
Naringenin
0.08mg
Apigenin
0.04mg
Luteolin
0.06mg
Kaempferol
0.07mg
Myricetin
0.08mg
Quercetin
0.81mg

Nutrients percent of daily need

Calories:478.4kcal
23.92%
Fat:27.11g
41.7%
Saturated Fat:4.06g
25.35%
Carbohydrates:34.03g
11.34%
Net Carbohydrates:30.96g
11.26%
Sugar:20.49g
22.76%
Cholesterol:352.29mg
117.43%
Sodium:579.74mg
25.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.29g
52.57%
Copper:3.05mg
152.34%
Selenium:72.24µg
103.2%
Vitamin C:64.48mg
78.16%
Vitamin E:6.64mg
44.29%
Vitamin B2:0.72mg
42.36%
Phosphorus:378.53mg
37.85%
Vitamin A:1647.91IU
32.96%
Vitamin B12:1.97µg
32.76%
Vitamin K:25.23µg
24.03%
Vitamin B3:4.79mg
23.97%
Folate:84.37µg
21.09%
Potassium:689.32mg
19.69%
Magnesium:73.27mg
18.32%
Zinc:2.62mg
17.44%
Vitamin B6:0.3mg
15.12%
Manganese:0.27mg
13.54%
Fiber:3.07g
12.3%
Vitamin B5:1.14mg
11.42%
Iron:2.04mg
11.32%
Vitamin B1:0.15mg
10.1%
Calcium:86.53mg
8.65%
Source:My Recipes