Low Fat Sepia a la Plancha
Delight your taste buds with this irresistibly healthy and flavorful dish: Low Fat Sepia a la Plancha. Perfect for seafood lovers seeking a light yet satisfying meal, this recipe highlights tender cuttlefish seared to golden perfection using minimal extra virgin olive oil on a sizzling griddle. Infused with the bright notes of fresh parsley, zesty lemon juice, and garlic, it’s seasoned lightly with sea salt and black pepper to preserve its natural flavors. Ready in just 30 minutes, this quick and easy recipe offers a beautiful balance of smoky char and citrusy freshness, ideal for weeknight dinners or casual entertaining. Serve it hot alongside lemon wedges for a vibrant Mediterranean-inspired treat that’s low in fat but high in taste. Keywords: low fat seafood recipe, sepia a la plancha, healthy Mediterranean dishes, grilled cuttlefish.
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Recipe Information
Ingredients
- 500 grams fresh sepia (cuttlefish), cleaned
- 1 tablespoon extra virgin olive oil
- 3 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 whole lemon
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Begin by rinsing the cleaned sepia under cold water to remove any residue. Pat dry with paper towels to ensure all moisture is removed.
Slice the sepia into bite-sized pieces or strips, approximately 2 inches long and 1 inch wide.
In a small bowl, combine the minced garlic, chopped parsley, sea salt, and black pepper. Stir well to create an herb mixture.
Heat a large griddle or non-stick frying pan over medium-high heat. Add the extra virgin olive oil and spread it evenly over the surface.
Once the oil is shimmering and hot, carefully add the sepia pieces to the griddle. Ensure they are spaced out evenly for proper cooking.
Cook the sepia for 3-4 minutes on one side until lightly charred, then flip each piece using kitchen tongs.
Sprinkle the herb mixture evenly over the sepia, allowing the garlic and parsley to coat the seafood.
Cook for another 3-4 minutes until the sepia is cooked through and tender. Check doneness by gently touching; it should be firm, yet bounce back slightly.
Meanwhile, cut the lemon in half and squeeze the juice over the cooked sepia immediately after removing it from heat for a bright, fresh flavor.
Serve the sepia hot, garnished with additional chopped parsley and lemon wedges on the side for extra zest as desired.
Nutrition Facts
Calories |
550 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 560 mg | 187% | |
| Sodium | 2634 mg | 115% | |
| Total Carbohydrate | 16.3 g | 6% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 1.6 g | ||
| Protein | 81.5 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 155 mg | 12% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1558 mg | 33% | |
*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.
