Calamari Tomato and Caper Salad
Bright, zesty, and irresistibly fresh, this Calamari Tomato and Caper Salad is a Mediterranean-inspired delight that’s perfect for light lunches or elegant starters. Tender calamari rings and tentacles are quickly blanched for a perfectly tender texture, then tossed with juicy cherry tomatoes, briny capers, and crisp red onion. The salad is infused with the vibrant flavors of a garlicky lemon-olive oil dressing and finished with a sprinkle of fresh parsley for a burst of herby freshness. Served over a bed of peppery arugula, this dish is a harmonious blend of flavors and textures that comes together in just 20 minutes. Whether you're hosting a dinner party or looking to elevate your weeknight menu, this seafood salad is sure to impress. Keywords: calamari salad, Mediterranean salad, seafood recipe, healthy salad with capers, quick and easy seafood dish.
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Recipe Information
Ingredients
- 500 grams calamari (cleaned, tubes and tentacles)
- 250 grams cherry tomatoes
- 2 tablespoons capers (rinsed and drained)
- 1 small red onion (thinly sliced)
- 2 tablespoons parsley (chopped)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 clove garlic (minced)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 cups arugula
Instructions
Bring a medium pot of water to a boil and lightly salt it.
Cut the calamari tubes into rings and leave the tentacles whole.
Quickly blanch the calamari in the boiling water for 1-2 minutes until just tender and opaque, then transfer to an ice water bath to stop the cooking process.
Drain the calamari and pat dry with a clean kitchen towel. Set aside.
Cut the cherry tomatoes in halves and thinly slice the red onion.
In a large mixing bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
Add the cooked calamari, cherry tomatoes, capers, red onion, and chopped parsley to the bowl with the dressing. Toss gently to combine.
Arrange the arugula on a serving platter or individual plates and top with the calamari salad mixture.
Allow the salad to sit for 5-10 minutes before serving to let the flavors meld. Serve immediately and enjoy!
Nutrition Facts
Calories |
261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 291 mg | 97% | |
| Sodium | 348 mg | 15% | |
| Total Carbohydrate | 10.2 g | 4% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 2.7 g | ||
| Protein | 27.7 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 69 mg | 5% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 613 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.
