Low Sodium Sepia a la Plancha
Delight your taste buds with this Low Sodium Sepia a la Plancha, a vibrant dish that combines fresh cuttlefish with simple yet bold Mediterranean flavors. Perfectly seared on a hot plancha, the tender sepia is scored for even cooking and infused with a fragrant blend of olive oil, minced garlic, paprika, and freshly ground black pepper. This recipe is a healthier, low-sodium twist on the classic Spanish favorite, making it an excellent choice for a light and flavorful seafood meal. Finished with a sprinkle of fresh parsley and a squeeze of zesty lemon, each bite bursts with bright, smoky, and citrusy notes. Ready in just 25 minutes and serving up to four, this dish is perfect for both weeknight dinners and casual gatherings. Serve it with a side of crusty bread or a crisp green salad for a complete Mediterranean-inspired experience.
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Recipe Information
Ingredients
- 2 large Fresh sepia (cuttlefish), cleaned
- 2 tablespoons Olive oil
- 3 cloves Garlic, minced
- 2 tablespoons Fresh parsley, chopped
- 1 whole Lemon, cut into wedges
- 0.5 teaspoon Freshly ground black pepper
- 0.5 teaspoon Paprika
Instructions
Begin by cleaning the sepia thoroughly under cold water to remove any ink sacs and internal organs, ensuring only the white flesh remains. Pat dry with paper towels.
Using a sharp knife, score the sepia with diagonal cuts on one side to help it cook evenly and absorb the seasoning.
In a small bowl, combine the olive oil, minced garlic, paprika, and ground black pepper. Mix well.
Preheat a plancha or flat grill over medium-high heat. It should be hot enough that a drop of water sizzles on contact.
Brush the sepia with the olive oil mixture on both sides, making sure they are well-coated.
Place the sepia onto the hot plancha, scored side down, and let it cook for about 3-4 minutes.
Flip the sepia over and continue cooking for another 3 minutes, or until it is firm to the touch and cooked through.
Transfer the cooked sepia to a serving platter. Sprinkle the chopped parsley over the top.
Serve immediately with lemon wedges on the side for squeezing over the sepia before eating.
Nutrition Facts
Calories |
652 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 533 mg | 178% | |
| Sodium | 1401 mg | 61% | |
| Total Carbohydrate | 12.0 g | 4% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 0.5 g | ||
| Protein | 77.3 g | 155% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 143 mg | 11% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1453 mg | 31% | |
*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.
