High Protein Refreshing Squid Salad
Dive into the vibrant flavors of the High Protein Refreshing Squid Salad, a light yet satisfying dish that's as nutritious as it is delicious. This protein-packed salad features tender, perfectly cooked squid rings paired with a medley of colorful vegetables like juicy cherry tomatoes, crisp cucumber, and zesty red onion, all tossed in a tangy lime-fish sauce dressing infused with fresh garlic and a hint of red chili for a subtle kick. Fresh cilantro and mint add a fragrant touch, while mixed salad greens provide a wholesome base. Ready in just 30 minutes, this low-fat, high-protein recipe is perfect for a quick lunch or light dinner, bringing a taste of coastal freshness to your plate. Ideal for seafood lovers and health-conscious foodies alike, this squid salad is a refreshing and flavorful way to enjoy nutritious eating at its finest!
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Recipe Information
Ingredients
- 500 grams squid, cleaned
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 0.5 red onion, thinly sliced
- 0.25 cup fresh cilantro, chopped
- 2 tablespoons fresh mint leaves, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lime juice
- 1 tablespoon fish sauce
- 2 cloves garlic, minced
- 1 red chili, thinly sliced
- 0.25 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups mixed salad greens
Instructions
Start by preparing the squid: rinse under cold water, then slice into rings about 1 cm wide.
Bring a pot of water to a boil. Add the squid rings and cook for 1-2 minutes or until they turn opaque and tender. Be careful not to overcook.
Remove the squid from the boiling water using a slotted spoon and plunge into an ice bath to stop further cooking. Drain well and set aside.
In a large mixing bowl, combine cherry tomatoes, cucumber, red onion, cilantro, and mint leaves.
In a small bowl, whisk together the olive oil, lime juice, fish sauce, minced garlic, and sliced red chili until well combined.
Season the dressing with salt and black pepper to taste.
Add the cooked and cooled squid to the mixing bowl with the vegetables.
Pour the dressing over the squid and vegetables, tossing gently to combine and ensure everything is coated well.
Arrange the mixed salad greens on a serving platter or individual plates.
Top the greens with the squid salad mixture.
Serve immediately for the freshest taste and texture.
Nutrition Facts
Calories |
932 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.4 g | 65% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 2123 mg | 92% | |
| Total Carbohydrate | 40.4 g | 15% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 9.9 g | ||
| Protein | 84.5 g | 169% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 2336 mg | 50% | |
*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.
