Mediterranean Diet Sotong Ball
Dive into the vibrant flavors of the Mediterranean with this nutrient-packed Mediterranean Diet Sotong Ball recipe! Made with finely chopped fresh squid, aromatic garlic, herbs like parsley and dill, and a touch of zingy lemon zest, these savory seafood bites are a deliciously healthy treat. Bound together with whole wheat breadcrumbs and a large egg, they’re pan-fried to golden perfection in heart-healthy extra virgin olive oil, ensuring a crisp exterior and tender interior. Perfect for a light appetizer or main dish, serve these sotong balls with creamy Greek yogurt and fresh lemon wedges for an irresistible pairing. Ready in just 35 minutes, this recipe is brimming with Mediterranean-inspired goodness tailored for seafood lovers who crave nourishment without compromising on flavor.
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Recipe Information
Ingredients
- 400 grams Fresh squid (cleaned and finely chopped)
- 2 cloves Garlic (minced)
- 2 tablespoons Fresh parsley (chopped)
- 1 tablespoon Fresh dill (chopped)
- 1 teaspoon Lemon zest
- 50 grams Whole wheat breadcrumbs
- 1 piece Egg (large)
- 2 tablespoons Extra virgin olive oil
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 100 grams Greek yogurt (for serving, optional)
- 1 piece Lemon wedges (for serving, optional)
Instructions
Clean and finely chop the fresh squid into small, even pieces. Place in a mixing bowl.
Add the minced garlic, fresh parsley, fresh dill, and lemon zest to the bowl with the squid. Stir to combine.
In a separate small bowl, beat the egg, then add it to the squid mixture along with the whole wheat breadcrumbs.
Season the mixture with salt and ground black pepper. Mix everything thoroughly until it forms a slightly sticky texture that holds together.
With clean hands, take a small amount of the mixture and roll it into a ball (about the size of a golf ball). Repeat with the remaining mixture to form approximately 12-16 sotong balls.
Heat the extra virgin olive oil in a large non-stick skillet over medium heat. Once the oil is hot, add the sotong balls in batches, making sure not to overcrowd the pan.
Cook the sotong balls for 5-7 minutes, turning occasionally, until they are golden brown on all sides and cooked through.
Transfer the cooked sotong balls to a plate lined with paper towels to remove any excess oil.
Serve the Mediterranean Diet Sotong Balls warm with optional Greek yogurt for dipping and lemon wedges for a zesty garnish. Enjoy!
Nutrition Facts
Calories |
950 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.5 g | 53% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1121 mg | 374% | |
| Sodium | 1801 mg | 78% | |
| Total Carbohydrate | 55.3 g | 20% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 5.7 g | ||
| Protein | 82.9 g | 166% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 312 mg | 24% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1441 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.
