Grilled Calamari with Beans and Mint Oil

Gluten Free
Dairy Free
Health score
19%
Grilled Calamari with Beans and Mint Oil
20 min.
4
223kcal

Suggestions

Ingredients

  • small calamari whole
  • 0.5 cup mint leaves fresh packed
  • tablespoon rosemary leaves fresh chopped
  • 1.5 cups cannellini beans cooked
  •  lemon zest juiced
  • tablespoon marjoram leaves fresh chopped
  • 0.8 cup olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  • tablespoons onion red finely chopped
  • servings salt and pepper 

Equipment

  • sauce pan
  • mixing bowl
  • blender
  • grill
  • broiler

Directions

  1. Remove the tentacles and clean the calamari, leaving the bodies whole. Set the tentacles aside. Pull out the quill shaped bone in the center of the calamari tubes and remove the murky stuff as well.
  2. Preheat the grill or broiler.
  3. In a mixing bowl, stir together the cooked beans, rosemary, olive oil, onion, marjoram, and lemon juice and zest. Season to taste with salt and pepper. Arrange the mixture in the center of 4 plates.
  4. Season the calamari with salt and pepper, brush with a bit of additional oil, and grill for 2 minutes on each side. Arrange 2 calamari over the salad on each plate and drizzle with the mint oil.
  5. Bring a saucepan of water to a boil. Prepare and ice bath. Plunge the mint leaves into the boiling water for 30 seconds, then remove to the ice bath. Squeeze out the excess liquid and puree in a blender for 1 minute with the olive oil. Makes 1 cup.

Nutrition Facts

Calories223kcal
Protein10.84%
Fat60.91%
Carbs28.25%

Properties

Glycemic Index
14.75
Glycemic Load
0.21
Inflammation Score
-6
Nutrition Score
8.7047825455666%

Flavonoids

Eriodictyol
1.74mg
Hesperetin
0.57mg
Naringenin
0.12mg
Apigenin
1.43mg
Luteolin
0.79mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.08mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:223.12kcal
11.16%
Fat:15.53g
23.89%
Saturated Fat:2.22g
13.86%
Carbohydrates:16.21g
5.4%
Net Carbohydrates:10.69g
3.89%
Sugar:0.49g
0.55%
Cholesterol:4.66mg
1.55%
Sodium:198.94mg
8.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.22g
12.43%
Fiber:5.51g
22.05%
Manganese:0.43mg
21.48%
Folate:77.61µg
19.4%
Vitamin K:17.33µg
16.5%
Vitamin E:2.21mg
14.72%
Phosphorus:121.75mg
12.17%
Copper:0.23mg
11.4%
Iron:1.9mg
10.54%
Magnesium:40.28mg
10.07%
Potassium:319.75mg
9.14%
Vitamin B1:0.12mg
7.73%
Vitamin C:6.19mg
7.51%
Calcium:66.3mg
6.63%
Vitamin A:297.96IU
5.96%
Selenium:3.68µg
5.26%
Vitamin B6:0.1mg
5.14%
Zinc:0.71mg
4.72%
Vitamin B2:0.07mg
3.97%
Vitamin B3:0.62mg
3.1%
Vitamin B5:0.23mg
2.29%