Mediterranean Diet Sepia a la Plancha
Immerse yourself in the vibrant flavors of the Mediterranean with this exquisite Sepia a la Plancha recipe, perfectly aligned with the principles of the Mediterranean diet. Featuring fresh, tender cuttlefish marinated in a zesty blend of lemon juice, garlic, parsley, and extra-virgin olive oil, this dish showcases healthy, nutrient-rich ingredients that sing with simplicity. Grilled to perfection on a sizzling plancha, the sepia develops a tantalizing char while remaining irresistibly succulent. With a speedy prep time of just 15 minutes and quick cooking, this recipe makes for a crowd-pleasing appetizer or a light main course that's ideal for sharing. Serve it with extra lemon wedges or a fresh side salad for an authentic Mediterranean dining experience. Perfect for seafood lovers and anyone seeking healthy, flavorful recipes, this Sepia a la Plancha transports you straight to the sun-kissed coasts of Southern Europe.
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Recipe Information
Ingredients
- 1 kg fresh sepia (cuttlefish), cleaned
- 3 tablespoons extra-virgin olive oil
- 1 whole lemon, juiced
- 3 cloves garlic, minced
- 2 tablespoons flat-leaf parsley, chopped
- 1 teaspoon sea salt
- 0.5 teaspoon ground black pepper
Instructions
Start by cleaning the sepia. If it's not already cleaned, remove the cuttlebone, innards, and skin, then rinse thoroughly under cold water.
Slice the cleaned sepia into even-sized pieces for grilling, approximately 1 cm thick.
In a bowl, mix together the minced garlic, chopped parsley, lemon juice, sea salt, and ground black pepper to form a marinade.
Add the sepia pieces into the marinade, ensuring they are well coated. Allow them to sit for about 10 minutes as you prepare the grill.
Heat a plancha or flat griddle over medium-high heat. Once hot, add the extra-virgin olive oil, spreading it evenly across the surface.
Place the marinated sepia onto the plancha in a single layer, ensuring each piece has enough space to cook evenly. Avoid overcrowding the pan.
Cook the sepia for about 4-5 minutes on one side until it starts to char slightly, then flip and cook for an additional 4-5 minutes. The sepia should be tender yet firm.
Transfer the cooked sepia to a serving platter and drizzle with any remaining marinade from the bowl to enhance the flavor.
Garnish with additional parsley and lemon wedges if desired, and serve immediately while hot as a delightful component of a Mediterranean meal.
Nutrition Facts
Calories |
303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 559 mg | 186% | |
| Sodium | 1411 mg | 61% | |
| Total Carbohydrate | 5.0 g | 2% | |
| Dietary Fiber | 0.3 g | 1% | |
| Total Sugars | 0.3 g | ||
| Protein | 41.5 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 102 mg | 8% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 827 mg | 18% | |
*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.
