Mediterranean Diet Salt and Pepper Squid
Discover a healthy twist on a restaurant favorite with this Mediterranean Diet Salt and Pepper Squid recipe. This dish combines crispy squid rings, coated in whole wheat flour seasoned with sea salt and freshly ground black pepper, for a guilt-free and wholesome indulgence. Cooked to perfection in extra-virgin olive oil and infused with the aromatic touch of sautéed garlic, each bite bursts with flavor. Garnished with fresh parsley and served alongside zesty lemon wedges, this quick and easy 25-minute recipe offers the perfect balance of savory and bright Mediterranean flair. Ideal for a light dinner or an impressive appetizer, this squid recipe celebrates clean eating without sacrificing taste.
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Recipe Information
Ingredients
- 500 grams fresh squid, cleaned and cut into rings
- 60 grams whole wheat flour
- 1 teaspoon sea salt
- 1 teaspoon freshly ground black pepper
- 2 tablespoons extra-virgin olive oil
- 1 whole lemon, cut into wedges
- 2 tablespoons fresh parsley, chopped
- 2 cloves garlic, minced
Instructions
1. Start by cleaning the squid: Remove any internal organs and cartilage, and peel off the skin if not already done. Slice the cleaned squid into rings about 1 cm thick.
2. In a shallow bowl, combine the whole wheat flour, sea salt, and freshly ground black pepper. Mix well to evenly distribute the seasonings.
3. Toss the squid rings in the flour mixture until they are well-coated. Shake off any excess flour and set the squid aside on a plate.
4. Heat the extra-virgin olive oil in a large non-stick skillet over medium-high heat.
5. Add the minced garlic to the hot oil and sauté for about 30 seconds until it becomes fragrant, being careful not to burn it.
6. Add the squid to the skillet in a single layer, ensuring not to overcrowd the pan. Cook the squid for about 2-3 minutes per side, or until it becomes golden and slightly crispy.
7. Once the squid is cooked, remove it from the skillet and place it on a paper towel-lined plate to drain any excess oil.
8. Sprinkle fresh chopped parsley over the cooked squid for added flavor and garnish.
9. Serve the salt and pepper squid hot, with lemon wedges on the side for squeezing over the dish just before eating.
Nutrition Facts
Calories |
921 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.2 g | 45% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 2554 mg | 111% | |
| Total Carbohydrate | 63.3 g | 23% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 0.6 g | ||
| Protein | 86.8 g | 174% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 221 mg | 17% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1602 mg | 34% | |
*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.
