Heart-Healthy Perfectly Boiled Squid with Lemon and Herbs
Delight your taste buds with this heart-healthy recipe for Perfectly Boiled Squid with Lemon and Herbs, a light and refreshing seafood dish that’s as nutritious as it is flavorful. Perfectly tender pieces of squid are delicately boiled with a fragrant bay leaf, then tossed with freshly squeezed lemon juice, parsley, dill, and a hint of garlic for a burst of vibrant Mediterranean-inspired flavors. A drizzle of olive oil enhances the natural sweetness of the squid, while a touch of salt and pepper ties everything together. Ready in just 25 minutes, this quick and easy recipe is ideal as a low-fat appetizer or a salad for seafood lovers looking for something light yet satisfying. Serve it with extra lemon wedges for an added citrusy zing and enjoy a wholesome, protein-rich dish that’s sure to impress!
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Ingredients
- 500 grams Fresh squid (cleaned)
- 1 large Lemon
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh dill
- 2 teaspoons Olive oil
- 1 clove Garlic
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 leaf Bay leaf
Directions
Step 1
Start by cleaning the squid if not pre-cleaned. Remove the head and tentacles from the body. Pull out the transparent cartilage inside the squid body and rinse well under cold water. Cut the body into 1/2-inch rings and chop the tentacles into bite-sized pieces.
Step 2
Fill a large pot with water, add the bay leaf, and bring to a boil over high heat. While waiting for the water to boil, finely chop the parsley and dill, and mince the garlic clove.
Step 3
Once the water reaches a rolling boil, gently add the squid pieces. Allow the squid to boil for about 2-3 minutes until they turn opaque and tender. Be cautious not to overcook as squid can become rubbery.
Step 4
Immediately drain the squid into a colander and rinse briefly under cold water to stop the cooking process. Let it sit to drain thoroughly.
Step 5
In a mixing bowl, combine drained squid, olive oil, lemon juice (squeeze the juice from the lemon after halving it), chopped parsley, dill, minced garlic, salt, and black pepper.
Step 6
Toss the mixture gently until the squid is well coated with lemon and herbs.
Step 7
Taste and adjust the seasoning if needed. Serve immediately as a refreshing appetizer or salad.
Step 8
For an extra zing, you can garnish with lemon wedges or a sprinkle of extra chopped fresh herbs.
Nutrition Facts
| Serving size | (614.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 743.8 |
| Total Fat 35.3g | 0% |
| Saturated Fat 6.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 1165mg | 0% |
| Sodium 1408.5mg | 0% |
| Total Carbohydrate 24.2g | 0% |
| Dietary Fiber 2.6g | 0% |
| Total Sugars 1.9g | |
| Protein 79.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 203.4mg | 0% |
| Iron 3.9mg | 0% |
| Potassium 1427.9mg | 0% |
Source of Calories