Calamari Tomato and Caper Salad

Bright, zesty, and irresistibly fresh, this Calamari Tomato and Caper Salad is a Mediterranean-inspired delight that’s perfect for light lunches or elegant starters. Tender calamari rings and tentacles are quickly blanched for a perfectly tender texture, then tossed with juicy cherry tomatoes, briny capers, and crisp red onion. The salad is infused with the vibrant flavors of a garlicky lemon-olive oil dressing and finished with a sprinkle of fresh parsley for a burst of herby freshness. Served over a bed of peppery arugula, this dish is a harmonious blend of flavors and textures that comes together in just 20 minutes. Whether you're hosting a dinner party or looking to elevate your weeknight menu, this seafood salad is sure to impress. Keywords: calamari salad, Mediterranean salad, seafood recipe, healthy salad with capers, quick and easy seafood dish.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

Ingredients

• 500 grams calamari (cleaned, tubes and tentacles)
• 250 grams cherry tomatoes
• 2 tablespoons capers (rinsed and drained)
• 1 small red onion (thinly sliced)
• 2 tablespoons parsley (chopped)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice (freshly squeezed)
• 1 clove garlic (minced)
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 cups arugula

Directions

Step 1

Bring a medium pot of water to a boil and lightly salt it.

Step 2

Cut the calamari tubes into rings and leave the tentacles whole.

Step 3

Quickly blanch the calamari in the boiling water for 1-2 minutes until just tender and opaque, then transfer to an ice water bath to stop the cooking process.

Step 4

Drain the calamari and pat dry with a clean kitchen towel. Set aside.

Step 5

Cut the cherry tomatoes in halves and thinly slice the red onion.

Step 6

In a large mixing bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.

Step 7

Add the cooked calamari, cherry tomatoes, capers, red onion, and chopped parsley to the bowl with the dressing. Toss gently to combine.

Step 8

Arrange the arugula on a serving platter or individual plates and top with the calamari salad mixture.

Step 9

Allow the salad to sit for 5-10 minutes before serving to let the flavors meld. Serve immediately and enjoy!

Nutrition Facts

Serving size	(973.4g)

Amount per serving	% Daily Value*
Calories	1066.5

Total Fat 51.4g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 4.0g
Cholesterol 1164.7mg	0%
Sodium 1887.9mg	0%
Total Carbohydrate 41.5g	0%
Dietary Fiber 6.1g	0%
Total Sugars 11.9g
Protein 110.4g	0%

Vitamin D 0IU	0%
Calcium 269.0mg	0%
Iron 5.7mg	0%
Potassium 2425.4mg	0%

*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.

Source of Calories

Fat: 43.2%

Protein: 41.3%

Carbs: 15.5%