Heart-Healthy Sepia a la Plancha
Discover the delicious simplicity of Heart-Healthy Sepia a la Plancha, a wholesome Mediterranean-inspired recipe that’s as nutritious as it is flavorful. Featuring tender fresh cuttlefish marinated in zesty lemon juice, extra virgin olive oil, aromatic garlic, and parsley, this dish is grilled to perfection in under 10 minutes, delivering a smoky char while preserving its delicate texture. Low in fat and rich in protein, this easy-to-make dish is perfect for those seeking light, heart-friendly meals packed with authentic coastal flavors. Serve with fresh lemon wedges for a bright finishing touch and enjoy a taste of the Mediterranean in every bite!
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Recipe Information
Ingredients
- 500 grams Fresh cuttlefish (sepia)
- 2 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 2 pieces Garlic cloves, minced
- 2 tablespoons Fresh parsley, finely chopped
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 4 pieces Lemon wedges for serving
Instructions
Clean the cuttlefish by removing the inner bone, beak, and viscera. Rinse well under cold water and pat dry with paper towels.
In a mixing bowl, combine the olive oil, lemon juice, minced garlic, chopped parsley, salt, and black pepper to create a marinade.
Add the cuttlefish to the marinade, ensuring each piece is well coated. Cover and refrigerate for at least 10 minutes, or up to 30 minutes for more flavor.
Preheat a grill pan or non-stick skillet over medium-high heat. Lightly brush the pan with olive oil to prevent sticking.
Once the pan is hot, place the cuttlefish onto the pan in a single layer. Grill for approximately 3-4 minutes on each side, pressing down gently to ensure even cooking.
The cuttlefish should be opaque and slightly charred but still tender. Remove from the pan and let rest for a minute.
Serve immediately with fresh lemon wedges on the side for added zest. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
673 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 560 mg | 187% | |
| Sodium | 6090 mg | 265% | |
| Total Carbohydrate | 17.5 g | 6% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 2.9 g | ||
| Protein | 81.3 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 228 mg | 18% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 2029 mg | 43% | |
*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.
