Whole30 Sepia a la Plancha
Indulge in the smoky, seaside flavors of Whole30 Sepia a la Plancha, an effortless yet gourmet dish that transforms tender squid into a masterpiece of Mediterranean cooking. This quick and healthy recipe features sustainably sourced squid, seared to perfection in a sizzling skillet with garlic-infused olive oil for a beautifully caramelized finish. A bright splash of fresh lemon juice and a sprinkle of parsley elevate the dish, while hints of salt and pepper accentuate its naturally sweet, briny taste. Ready in just 25 minutes, this Whole30-compliant seafood dish is ideal for busy weeknights and pairs beautifully with a crisp salad or steamed vegetables. Perfect for those seeking flavor-packed, healthy recipes with Mediterranean inspiration!
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Recipe Information
Ingredients
- 500 grams whole squid (sepia), cleaned
- 2 tablespoons olive oil
- 3 large garlic cloves, minced
- 1 large lemon, juiced
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Begin by patting the cleaned squid dry with paper towels to ensure a good sear.
Slice the squid bodies into rings, about 1/2 inch wide, and keep the tentacles whole.
In a large skillet or flat grill pan over medium-high heat, add 1 tablespoon of olive oil.
Once the oil is hot but not smoking, add half the minced garlic and sauté for about 30 seconds until fragrant.
Add the squid to the pan in a single layer, ensuring they are not overcrowded. You may need to cook them in batches.
Sear the squid for about 2-3 minutes per side, or until they are well-seared and opaque in color. Avoid overcooking as they may become rubbery.
Transfer the cooked squid to a plate, and repeat the process with the remaining olive oil, garlic, and squid if necessary.
Once all the squid is cooked, squeeze the lemon juice over them and sprinkle with salt and black pepper.
Finish by garnishing with chopped fresh parsley before serving.
Serve immediately while hot. Enjoy your Whole30 Sepia a la Plancha with a fresh salad or steamed vegetables.
Nutrition Facts
Calories |
187 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 291 mg | 97% | |
| Sodium | 543 mg | 24% | |
| Total Carbohydrate | 7.1 g | 3% | |
| Dietary Fiber | 0.3 g | 1% | |
| Total Sugars | 0.5 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 53 mg | 4% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 382 mg | 8% | |
*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.
