Calamari Salad
Bright, zesty, and irresistibly refreshing, this Calamari Salad is a Mediterranean-inspired delight that brings vibrant flavors and wholesome ingredients together. Tender, perfectly cooked calamari rings are tossed with crisp cucumbers, sweet cherry tomatoes, tangy kalamata olives, and thinly sliced red onion, all enveloped in a citrusy dressing of extra virgin olive oil, freshly squeezed lemon juice, and a touch of garlic. Finished with freshly chopped parsley and a hint of red pepper flakes for optional heat, this chilled salad is a light yet satisfying appetizer or main dish that bursts with color and flavor. Ready in just 20 minutes, including prep and cooking time, this easy seafood salad is perfect for summer gatherings, a quick lunch, or a healthy dinner. Serve it on its own or with crusty bread for a gourmet twist! Keywords: calamari salad recipe, Mediterranean salad, seafood salad, healthy salad ideas, quick appetizers.
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Recipe Information
Ingredients
- 450 grams fresh calamari (cleaned and cut into rings)
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice (freshly squeezed)
- 2 cloves garlic (minced)
- 1 small red onion (thinly sliced)
- 200 grams cherry tomatoes (halved)
- 1 medium English cucumber (sliced into half-moons)
- 100 grams kalamata olives (pitted and halved)
- 2 tablespoons parsley (freshly chopped)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes (optional)
Instructions
Bring a pot of salted water to a boil. Prepare an ice water bath in a separate bowl.
Add the calamari rings to the boiling water and cook for 1-2 minutes, or until the calamari turns opaque and tender. Do not overcook to avoid rubbery texture.
Immediately transfer the cooked calamari to the ice water bath to stop the cooking process. Let cool for 2-3 minutes, then drain thoroughly and pat dry.
In a large mixing bowl, combine the olive oil, lemon juice, minced garlic, salt, black pepper, and red pepper flakes (if using). Whisk well to create the dressing.
Add the cooked calamari, sliced red onion, cherry tomatoes, cucumber, and kalamata olives to the bowl with the dressing. Toss gently to coat all ingredients evenly.
Sprinkle the chopped parsley over the salad and toss lightly again.
Taste and adjust seasoning if needed. You can add more lemon juice or salt according to your preference.
Cover and refrigerate the salad for at least 15 minutes to allow the flavors to meld together.
Serve the calamari salad chilled as a light appetizer or main dish, garnished with extra parsley if desired.
Nutrition Facts
Calories |
273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.5 g | 21% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 262 mg | 87% | |
| Sodium | 890 mg | 39% | |
| Total Carbohydrate | 13.1 g | 5% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 3.7 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 589 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
