Squid Salad

Gluten Free
Dairy Free
Health score
21%
Squid Salad
110 min.
6
220kcal

Suggestions


If you’re a fan of seafood and are looking for a dish that is both tantalizing and wholesome, then our gluten-free and dairy-free Squid Salad is the perfect choice for you! This light yet satisfying salad unites the delicate flavors of tender squid with a zesty dressing that will awaken your taste buds. It’s not just a side dish; it can easily serve as a main course or lunch option, adding versatility to any meal.

With just 220 calories per serving, this dish is a guilt-free indulgence that packs in protein, healthy fats, and a burst of acidity from the fresh lemon juice. The preparation might take a little time—up to 110 minutes total—but trust us, every minute is worth it for the delightful blend of flavors that result. The subtle aroma of garlic and the brightness of lemon zest infuse the squid with an irresistible taste that will leave everyone begging for the recipe!

Enjoy this Squid Salad as a refreshing complement to your summer gatherings or a standout dish for your lunch meal prep. Whether you’re hosting a dinner party or just enjoying a cozy meal at home, this recipe is guaranteed to impress your guests and satisfy your seafood cravings. Dive into the culinary adventure of making your own unique Squid Salad today!

Ingredients

  • 0.5 cup olive oil extra virgin 
  • cloves garlic crushed
  • 0.5 cup juice of lemon fresh
  • teaspoons lemon zest 
  •  onion chopped
  • pinch salt 
  • servings salt and pepper to taste
  • tablespoons shallots minced
  • pounds squid rings 
  • 0.5 cup water 
  • cup white wine 

Equipment

  • bowl
  • frying pan

Directions

  1. Prepare squid by pulling off the tentacles and head. Reach into the body and pull out the hard quill and discard. Peel the colored skin off from the body. Rinse under cold water and cut the body into rings.
  2. Cut the tentacles from the head and discard the head.
  3. Place the onion, garlic, wine and water in a medium saute pan. Bring to liquid to a boil.
  4. Add the prepared squid. Turn heat down to low. Cover and simmer for 1 hour.
  5. While squid is cooking prepare the dressing. In small bowl stir together the shallot, 2 garlic cloves, olive oil, lemon zest, lemon juice and salt an pepper to taste.
  6. Drain the cooked squid and let cool slightly. In a medium bowl toss the squid with the dressing cover and let marinate for at least 15 minutes and serve.

Nutrition Facts

Calories220kcal
Protein51.35%
Fat27.7%
Carbs20.95%

Properties

Glycemic Index
17
Glycemic Load
0.76
Inflammation Score
-3
Nutrition Score
19.639565022095%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
0.99mg
Hesperetin
3.1mg
Naringenin
0.43mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
3.83mg

Nutrients percent of daily need

Calories:219.74kcal
10.99%
Fat:5.76g
8.87%
Saturated Fat:1.06g
6.6%
Carbohydrates:9.81g
3.27%
Net Carbohydrates:9.24g
3.36%
Sugar:1.97g
2.19%
Cholesterol:352.29mg
117.43%
Sodium:271.38mg
11.8%
Alcohol:4.12g
100%
Alcohol %:1.91%
100%
Protein:24.04g
48.09%
Copper:2.88mg
143.97%
Selenium:68.08µg
97.25%
Vitamin B2:0.64mg
37.6%
Phosphorus:351.9mg
35.19%
Vitamin B12:1.97µg
32.76%
Vitamin C:17.77mg
21.54%
Vitamin B3:3.4mg
16.98%
Zinc:2.43mg
16.21%
Vitamin E:2.37mg
15.8%
Magnesium:58.2mg
14.55%
Potassium:464.34mg
13.27%
Vitamin B5:0.84mg
8.41%
Vitamin B6:0.16mg
8.05%
Manganese:0.15mg
7.64%
Iron:1.28mg
7.08%
Calcium:62.11mg
6.21%
Folate:16.76µg
4.19%
Vitamin B1:0.05mg
3.33%
Vitamin K:2.44µg
2.33%
Fiber:0.57g
2.28%
Vitamin A:52.04IU
1.04%
Source:Allrecipes