Low Fat Perfectly Boiled Squid with Lemon and Herbs
Delight your taste buds with this *Low Fat Perfectly Boiled Squid with Lemon and Herbs*—a simple and healthy seafood recipe bursting with fresh, zesty flavors. Tender squid rings are carefully boiled to perfection, ensuring their texture remains soft and delicate, then tossed in a vibrant lemon-herb dressing made with parsley, basil, garlic, and a hint of olive oil for added richness. This low-fat and protein-packed dish is a quick 25-minute option that's ideal as a light appetizer, a refreshing main course, or even a topping for a bed of baby arugula. Perfect for seafood lovers seeking an easy, nutritious, and flavor-forward meal, this recipe is as versatile as it is delicious.
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Recipe Information
Ingredients
- 500 grams fresh squid, cleaned
- 1 lemon, juiced and zested
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh basil, chopped
- 2 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon olive oil
- 100 grams baby arugula (optional)
Instructions
Step 1: Start by cleaning the squid thoroughly if your fishmonger hasn't done this already. Remove the head, innards, and cartilage, and peel away the skin from the body. Cut the cleaned squid into rings.
Step 2: Fill a large pot with water, add a pinch of salt, and bring it to a boil over high heat.
Step 3: Once the water is boiling, carefully add the squid rings. Boil for approximately 3-4 minutes, until they turn opaque and are tender, ensuring not to overcook them as they can become rubbery.
Step 4: While the squid is cooking, prepare the lemon and herb dressing. In a small mixing bowl, whisk together the lemon juice, lemon zest, minced garlic, chopped parsley, chopped basil, olive oil, salt, and black pepper.
Step 5: Drain the cooked squid and immediately rinse it under cold water to stop the cooking process. Pat dry with paper towels.
Step 6: In a large bowl, combine the boiled squid with the dressing, ensuring each piece is well coated. Let it marinate for about 5-10 minutes to absorb the flavors.
Step 7: For an optional serving suggestion, lay a bed of baby arugula on a platter and arrange the dressed squid on top.
Step 8: Serve immediately, garnished with additional chopped herbs or lemon wedges if desired. Enjoy your perfectly cooked and seasoned low-fat delicacy!
Nutrition Facts
Calories |
641 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.7 g | 28% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 1438 mg | 63% | |
| Total Carbohydrate | 27.2 g | 10% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 3.7 g | ||
| Protein | 81.8 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 374 mg | 29% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1787 mg | 38% | |
*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.
