Squid and Mussel Salad

Gluten Free
Dairy Free
Very Healthy
Health score
59%
Squid and Mussel Salad
30 min.
6
142kcal

Suggestions


Looking for a light yet satisfying dish that bursts with fresh flavors? Our Squid and Mussel Salad is the perfect option for health-conscious foodies and seafood lovers alike. This delightful salad is a vivid celebration of the ocean's bounty, featuring tender squid and sweet mussels tossed in a zesty citrus dressing that will tantalize your taste buds.

Not only is this salad incredibly flavorful, but it also boasts a remarkable health score of 59, making it a guilt-free addition to your meal rotation. Gluten-free and dairy-free, it’s an excellent choice for those with dietary restrictions or anyone striving to lead a healthy lifestyle. Each serving contains only 142 calories, packing in a punch of protein while remaining low in fat and carbohydrates.

The harmonious combination of fresh lemon and orange juice, complemented by the crispness of Belgian endive and fennel, elevates this dish to gourmet status. Perfect as a side dish, light lunch, or even the main course, this salad can be prepared in just 30 minutes and is incredibly versatile for any occasion. Impress your family and friends with this restaurant-quality dish that you can whip up effortlessly at home!

Don’t miss out on a recipe that is as delicious as it is nutritious—let our Squid and Mussel Salad make a splash at your next gathering or weekday meal!

Ingredients

  • 12  belgian endive 
  • 0.3 teaspoon pepper black
  • tablespoons apple cider vinegar 
  • 0.5 large fennel bulb cored trimmed thinly sliced (sometimes called anise; 8 oz)
  • tablespoons parsley fresh chopped
  • 0.3 teaspoon garlic minced
  • tablespoons juice of lemon fresh
  • lb mussels 
  • teaspoon olive oil extra virgin extra-virgin
  • tablespoons orange juice fresh
  • 0.5 medium onion red thinly sliced
  • 0.3 teaspoon salt 
  • lb squid rings whole separated cleaned

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • pot
  • colander

Directions

  1. Plunge squid into a large saucepan of boiling water, then remove pan from heat and let stand, stirring once or twice, 1 1/2 minutes.
  2. Drain squid in a colander and cool.
  3. Cut squid bodies crosswise into thin slices and halve tentacles crosswise.
  4. Scrub mussels and rinse well, then cook in a 5- to 6-quart heavy pot over moderately high heat, covered, until shells are opened, 4 to 6 minutes, checking frequently after 4 minutes and transferring mussels as opened to a bowl. (Discard any unopened mussels after 6 minutes.) Cool mussels, then remove from shells.
  5. Whisk together vinegar, citrus juices, oil, garlic, salt, and pepper in a bowl and add squid, mussels, fennel, onion, and parsley, tossing to combine.
  6. Serve salad on endive leaves.
  7. Salad can be made 6 hours ahead and chilled, covered.
  8. Each serving contains about 122 calories and 3 grams fat.
  9. Gourmet

Nutrition Facts

Calories142kcal
Protein50.2%
Fat17.55%
Carbs32.25%

Properties

Glycemic Index
51.33
Glycemic Load
1.62
Inflammation Score
-5
Nutrition Score
25.436086965644%

Flavonoids

Eriodictyol
0.46mg
Hesperetin
1.4mg
Naringenin
0.19mg
Apigenin
2.87mg
Luteolin
0.02mg
Isorhamnetin
0.46mg
Kaempferol
0.08mg
Myricetin
0.21mg
Quercetin
1.94mg

Nutrients percent of daily need

Calories:141.91kcal
7.1%
Fat:2.76g
4.25%
Saturated Fat:0.58g
3.62%
Carbohydrates:11.43g
3.81%
Net Carbohydrates:7.29g
2.65%
Sugar:1.79g
1.99%
Cholesterol:186.94mg
62.31%
Sodium:254.21mg
11.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.79g
35.58%
Vitamin B12:5.61µg
93.49%
Copper:1.54mg
77.14%
Manganese:1.52mg
76.07%
Selenium:51.57µg
73.68%
Vitamin K:34.73µg
33.08%
Phosphorus:285.86mg
28.59%
Vitamin B2:0.43mg
25.52%
Vitamin C:19.2mg
23.28%
Potassium:656.28mg
18.75%
Folate:70.94µg
17.74%
Fiber:4.14g
16.56%
Iron:2.58mg
14.31%
Magnesium:54.9mg
13.73%
Zinc:2.02mg
13.48%
Vitamin B3:2.62mg
13.08%
Vitamin B1:0.16mg
10.43%
Vitamin E:1.35mg
9.01%
Vitamin B5:0.81mg
8.06%
Calcium:69.79mg
6.98%
Vitamin B6:0.13mg
6.69%
Vitamin A:268.11IU
5.36%
Source:Epicurious