Heart-Healthy Refreshing Squid Salad
Dive into the vibrant flavors of our Heart-Healthy Refreshing Squid Salad—a light and nutritious dish perfect for a wholesome meal or elegant appetizer. This seafood salad combines tender, perfectly cooked fresh squid rings with crisp cucumber, juicy cherry tomatoes, and delicate slivers of red onion, all tossed in a zesty lemon-balsamic vinaigrette for a burst of tangy goodness. Fresh coriander and a hint of garlic elevate the taste, while the quick prep and cook time make it an ideal choice for busy weeknights or summer gatherings. Packed with protein and low in fat, this Mediterranean-inspired recipe is both heart-healthy and irresistibly refreshing. Serve it chilled to enhance the flavors and enjoy the perfect balance of zest, crunch, and freshness in every bite!
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Recipe Information
Ingredients
- 500 grams fresh squid
- 1 whole lemon
- 1 medium cucumber
- 200 grams cherry tomatoes
- 0.5 medium red onion
- 15 grams fresh coriander
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 0.5 teaspoons sea salt
- 0.25 teaspoons black pepper
- 1 medium garlic clove
Instructions
Start by cleaning the fresh squid: remove the head, innards, and cartilage. Peel the skin and thoroughly rinse under cold water. Cut the cleaned squid into rings about 1 cm wide.
Bring a pot of water to a boil and lightly salt it. Add the squid rings and cook them for 2 minutes until they are opaque and tender. Drain immediately and transfer to an ice bath to cool. Once cooled, pat them dry with a paper towel.
Juice the lemon and set aside. Keep some thin slices for garnishing if desired.
Slice the cucumber in half lengthwise and remove the seeds with a spoon. Cut the cucumber into thin slices.
Halve the cherry tomatoes and thinly slice the red onion.
Chop the fresh coriander leaves coarsely.
In a large bowl, combine the squid, cucumber, cherry tomatoes, red onion, and coriander.
In a small mixing bowl, whisk together the olive oil, balsamic vinegar, lemon juice, sea salt, black pepper, and minced garlic clove until well emulsified.
Pour the dressing over the salad ingredients and gently toss to combine ensuring the salad is well coated.
Serve the salad chilled, garnished with a few lemon slices if desired.
Nutrition Facts
Calories |
846 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.9 g | 46% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 1415 mg | 62% | |
| Total Carbohydrate | 46.9 g | 17% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 15.3 g | ||
| Protein | 83.1 g | 166% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 273 mg | 21% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 2311 mg | 49% | |
*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.
