Grilled Calamari with Arugula

Gluten Free
Dairy Free
Very Healthy
Health score
59%
Grilled Calamari with Arugula
300 min.
4
243kcal

Suggestions

Ingredients

  • 0.5 pound arugula 
  • large garlic clove minced
  •  lemons 
  • 0.5 cup olive oil extra-virgin
  • 1.5 pounds squid rings cleaned

Equipment

  • bowl
  • paper towels
  • knife
  • whisk
  • grill
  • skewers
  • cutting board

Directions

  1. Prepare grill for cooking. If using a charcoal grill, open vents on bottom of grill.
  2. Rinse squid under cold running water and pat dry with paper towels. If squid are large, halve tentacles lengthwise and cut longer ones, if attached, crosswise into 2-inch pieces. Pull off flaps from squid bodies, if attached, and reserve.
  3. Cut each squid body lengthwise along "seam" and open flat. Score large squid, including flaps, lengthwise with a sharp knife, making cuts close together (about 1/8 inch apart like ridges on rigatoni) and being careful not to cut through squid, then halve squid bodies crosswise.
  4. Squeeze enough juice from 2 lemons to measure 1/4 cup.
  5. Cut remaining whole lemon into wedges.
  6. Whisk together lemon juice, oil, garlic, 1/2 teaspoon salt, and 1/8 teaspoon pepper until combined well and transfer 1/4 cup dressing to a large shallow bowl, reserving remainder.
  7. Add squid to dressing in shallow bowl, tossing to coat, and marinate at room temperature, turning once, 10 minutes.
  8. Thread 2 skewers through each squid body, near opposite sides of body (to keep squid flat during grilling). Thread all the flaps onto 1 or 2 skewers. Thread all tentacles crosswise (through thickest part) onto skewers, without crowding, letting tentacles dangle. Discard marinade.
  9. When fire is hot (you can hold your hand 5 inches above rack for 1 to 2 seconds), grill squid on a lightly oiled grill rack, uncovered, turning once, until they just turn opaque, 1 to 1 1/2 minutes total.
  10. Transfer to a cutting board and remove skewers.
  11. Cut squid bodies lengthwise into 1 1/2-inch-thick strips. Halve strips crosswise if using larger squid.
  12. Toss squid with 3 tablespoons reserved dressing and salt and pepper to taste in a clean bowl. Toss arugula in another bowl with just enough of remaining dressing to coat, then season with salt and pepper. Divide arugula among 4 plates and top with squid.
  13. Serve with lemon wedges.

Nutrition Facts

Calories243kcal
Protein46.03%
Fat29.95%
Carbs24.02%

Properties

Glycemic Index
21.88
Glycemic Load
1.79
Inflammation Score
-8
Nutrition Score
30.240434791731%

Flavonoids

Eriodictyol
17.3mg
Hesperetin
22.6mg
Naringenin
0.45mg
Apigenin
0.02mg
Luteolin
1.57mg
Isorhamnetin
2.44mg
Kaempferol
19.81mg
Myricetin
0.42mg
Quercetin
5.43mg

Nutrients percent of daily need

Calories:243.01kcal
12.15%
Fat:8.37g
12.87%
Saturated Fat:1.44g
8.97%
Carbohydrates:15.11g
5.04%
Net Carbohydrates:11.91g
4.33%
Sugar:3.19g
3.55%
Cholesterol:396.33mg
132.11%
Sodium:92.01mg
4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.94g
57.87%
Copper:3.29mg
164.51%
Selenium:76.8µg
109.72%
Vitamin C:59.66mg
72.32%
Vitamin K:65.07µg
61.97%
Vitamin B2:0.77mg
45.09%
Phosphorus:419.51mg
41.95%
Vitamin B12:2.21µg
36.85%
Vitamin A:1419.49IU
28.39%
Magnesium:89.45mg
22.36%
Vitamin E:3.18mg
21.23%
Potassium:742.5mg
21.21%
Vitamin B3:3.97mg
19.84%
Zinc:2.93mg
19.51%
Folate:72.44µg
18.11%
Calcium:167.62mg
16.76%
Iron:2.51mg
13.96%
Manganese:0.28mg
13.92%
Fiber:3.19g
12.76%
Vitamin B5:1.26mg
12.57%
Vitamin B6:0.21mg
10.54%
Vitamin B1:0.09mg
6.19%
Source:Epicurious