Low Sodium Refreshing Squid Salad
Dive into the crisp and vibrant flavors of this Low Sodium Refreshing Squid Salad, a perfect dish for seafood lovers seeking a healthy, heart-smart option. Featuring tender rings of freshly blanched squid, this salad gets its crunch from mixed greens, juicy cherry tomatoes, crisp cucumber, and vibrant bell pepper, balanced by the creamy richness of avocado. The zesty homemade dressing, made with fresh lemon juice, olive oil, parsley, mint, and a hint of aromatic cumin and garlic, elevates the dish without adding excess sodium. Ready in just 30 minutes, this light and nutritious salad is ideal as a refreshing main course or a standout side dish. Enjoy it freshly tossed or chilled for a cool and invigorating meal everyone will love!
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Recipe Information
Ingredients
- 500 grams Fresh squid
- 200 grams Mixed salad greens (like arugula, spinach, and lettuce)
- 200 grams Cherry tomatoes
- 1 medium Cucumber
- 1 large Avocado
- 1 medium Red bell pepper
- 3 tablespoons Fresh lemon juice
- 4 tablespoons Olive oil
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh mint
- 1 clove Garlic
- 0.5 teaspoons Black pepper
- 0.5 teaspoons Ground cumin
Instructions
Clean the fresh squid by removing the head, viscera, and transparent cartilage. Rinse well under cold water. Slice the squid bodies into rings, about 1 cm thick.
Bring a pot of water to a boil, add the squid rings, and blanch them for about 2-3 minutes until they are opaque and slightly firm. Do not overcook. Drain and cool under cold running water. Set aside.
While the squid cools, prepare the salad vegetables. Cut cherry tomatoes in halves, slice the cucumber into thin rounds, peel and cube the avocado, and thinly slice the bell pepper.
In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber, avocado, and bell pepper.
Chop the fresh parsley and mint finely. Mince the garlic clove.
In a small bowl, whisk together fresh lemon juice, olive oil, chopped parsley, mint, minced garlic, black pepper, and ground cumin to create the dressing.
Add the cooled squid to the salad and drizzle with the prepared dressing. Toss gently to combine all ingredients, ensuring the squid is well coated.
Serve immediately or refrigerate for up to 30 minutes for a chilled salad experience. Enjoy your light and low sodium dish.
Nutrition Facts
Calories |
1464 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.4 g | 121% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 346 mg | 15% | |
| Total Carbohydrate | 69.8 g | 25% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 16.3 g | ||
| Protein | 92.3 g | 185% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 493 mg | 38% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 4168 mg | 89% | |
*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.
