Heart-Healthy Salt and Pepper Squid
Say hello to a guilt-free twist on a classic favorite with our Heart-Healthy Salt and Pepper Squid! This refined version of the beloved salt and pepper squid swaps deep frying for a pan-seared approach, keeping things light and nutritious without skimping on crunch and flavor. Coated in a delightful mix of whole wheat flour, cornstarch, black and white peppers, garlic powder, and zesty lemon, these tender squid rings are cooked to golden perfection in heart-friendly olive oil. Served with fresh parsley and a squeeze of lemon for a burst of freshness, this dish is not only quick and easy to make—ready in just 25 minutes—but also packed with bold, vibrant flavors. Perfect for a healthy appetizer or a light, satisfying main course, it’s a must-try for seafood lovers looking to indulge without compromise!
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Recipe Information
Ingredients
- 500 grams Fresh squid
- 0.5 cup Whole wheat flour
- 0.25 cup Cornstarch
- 1 teaspoon Black pepper
- 0.5 teaspoon White pepper
- 0.5 teaspoon Garlic powder
- 1 teaspoon Lemon zest
- 2 tablespoons Olive oil
- 1 whole Lemon wedges
- 2 tablespoons Fresh parsley, chopped
Instructions
Clean the squid by removing the heads, quills, and innards. Peel off the skin and cut the body into 1/2-inch rings.
In a mixing bowl, combine whole wheat flour, cornstarch, black pepper, white pepper, garlic powder, and lemon zest.
Pat the squid rings dry with paper towels to ensure they are not moist.
Toss the squid rings in the flour and cornstarch mixture, ensuring each piece is evenly coated.
Heat the olive oil in a large non-stick skillet over medium-high heat.
Add the squid to the skillet in batches, ensuring not to overcrowd the pan. Cook each side for about 2 minutes or until golden and crisp.
Remove cooked squid from the skillet and drain any excess oil on a paper towel.
Sprinkle with fresh parsley and serve with lemon wedges on the side for squeezing over the top.
Enjoy the heart-healthy squid as a starter or light main dish.
Nutrition Facts
Calories |
1022 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.2 g | 46% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 231 mg | 10% | |
| Total Carbohydrate | 85.9 g | 31% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 3.2 g | ||
| Protein | 86.8 g | 174% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 246 mg | 19% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1711 mg | 36% | |
*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.
