Heart-Healthy Perfectly Boiled Squid with Lemon and Herbs
Delight in the light and refreshing flavors of this *Heart-Healthy Perfectly Boiled Squid with Lemon and Herbs*, a simple yet sophisticated dish that's as good for your heart as it is for your taste buds. Tender pieces of squid are expertly boiled to perfection with the aromatic touch of a bay leaf, then tossed in a vibrant medley of freshly squeezed lemon juice, parsley, dill, and a hint of garlic. Lightly dressed with a drizzle of olive oil and seasoned with just the right amount of salt and pepper, this dish is low in fat, gluten-free, and packed with protein and omega-3 fatty acids. Ready in just 25 minutes, it makes an elegant appetizer or refreshing seafood salad that's perfect for weeknight dinners or special occasions. Serve it with a garnish of lemon wedges and fresh herbs for an extra pop of flavor and a stunning presentation!
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Recipe Information
Ingredients
- 500 grams Fresh squid (cleaned)
- 1 large Lemon
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh dill
- 2 teaspoons Olive oil
- 1 clove Garlic
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 leaf Bay leaf
Instructions
Start by cleaning the squid if not pre-cleaned. Remove the head and tentacles from the body. Pull out the transparent cartilage inside the squid body and rinse well under cold water. Cut the body into 1/2-inch rings and chop the tentacles into bite-sized pieces.
Fill a large pot with water, add the bay leaf, and bring to a boil over high heat. While waiting for the water to boil, finely chop the parsley and dill, and mince the garlic clove.
Once the water reaches a rolling boil, gently add the squid pieces. Allow the squid to boil for about 2-3 minutes until they turn opaque and tender. Be cautious not to overcook as squid can become rubbery.
Immediately drain the squid into a colander and rinse briefly under cold water to stop the cooking process. Let it sit to drain thoroughly.
In a mixing bowl, combine drained squid, olive oil, lemon juice (squeeze the juice from the lemon after halving it), chopped parsley, dill, minced garlic, salt, and black pepper.
Toss the mixture gently until the squid is well coated with lemon and herbs.
Taste and adjust the seasoning if needed. Serve immediately as a refreshing appetizer or salad.
For an extra zing, you can garnish with lemon wedges or a sprinkle of extra chopped fresh herbs.
Nutrition Facts
Calories |
744 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.3 g | 45% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 1408 mg | 61% | |
| Total Carbohydrate | 24.2 g | 9% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 1.9 g | ||
| Protein | 79.3 g | 159% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 203 mg | 16% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1428 mg | 30% | |
*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.
