Heart-Healthy Salt and Pepper Squid
Delight your taste buds with our 'Heart-Healthy Salt and Pepper Squid,' a nutritious twist on a crispy classic that doesn’t compromise on flavor. This light, Mediterranean-inspired dish combines tender squid rings coated in a wholesome whole wheat flour and cornstarch blend with the zesty kick of black and white pepper, garlic powder, and fresh lemon zest. Cooked to golden perfection in just a touch of heart-healthy olive oil, each bite is bursting with crispness and savory spice. Finished with a sprinkle of fresh parsley and served alongside juicy lemon wedges, this quick and easy recipe is perfect as a shareable appetizer or a satisfying light entrée. Ready in under 30 minutes, this guilt-free seafood favorite is sure to become a staple in your healthy eating repertoire.
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Ingredients
- 500 grams Fresh squid
- 0.5 cup Whole wheat flour
- 0.25 cup Cornstarch
- 1 teaspoon Black pepper
- 0.5 teaspoon White pepper
- 0.5 teaspoon Garlic powder
- 1 teaspoon Lemon zest
- 2 tablespoons Olive oil
- 1 whole Lemon wedges
- 2 tablespoons Fresh parsley, chopped
Directions
Step 1
Clean the squid by removing the heads, quills, and innards. Peel off the skin and cut the body into 1/2-inch rings.
Step 2
In a mixing bowl, combine whole wheat flour, cornstarch, black pepper, white pepper, garlic powder, and lemon zest.
Step 3
Pat the squid rings dry with paper towels to ensure they are not moist.
Step 4
Toss the squid rings in the flour and cornstarch mixture, ensuring each piece is evenly coated.
Step 5
Heat the olive oil in a large non-stick skillet over medium-high heat.
Step 6
Add the squid to the skillet in batches, ensuring not to overcrowd the pan. Cook each side for about 2 minutes or until golden and crisp.
Step 7
Remove cooked squid from the skillet and drain any excess oil on a paper towel.
Step 8
Sprinkle with fresh parsley and serve with lemon wedges on the side for squeezing over the top.
Step 9
Enjoy the heart-healthy squid as a starter or light main dish.
Nutrition Facts
| Serving size | (751.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1021.8 |
| Total Fat 36.2g | 0% |
| Saturated Fat 6.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 1165mg | 0% |
| Sodium 231.3mg | 0% |
| Total Carbohydrate 85.9g | 0% |
| Dietary Fiber 11.7g | 0% |
| Total Sugars 3.2g | |
| Protein 86.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 245.5mg | 0% |
| Iron 6.3mg | 0% |
| Potassium 1711.3mg | 0% |
Source of Calories