High Protein Refreshing Squid Salad
Dive into a vibrant and protein-packed culinary delight with our High Protein Refreshing Squid Salad! Perfect for a light yet satisfying meal, this salad combines tender squid rings with a medley of fresh cherry tomatoes, crisp cucumbers, and zesty red onions, all tossed in a tangy lime and fish sauce dressing. Infused with the aromatic flavors of cilantro, mint, and a hint of chili heat, each bite bursts with freshness and bold Asian-inspired notes. This quick and easy recipe, ready in just 30 minutes, is not only high in protein but also low in carbs, making it an excellent choice for those seeking a healthy, nutrient-rich dish. Serve it over crunchy mixed greens for a wholesome touch, and enjoy a salad that's as refreshing as it is flavorful! Perfect for summer gatherings, healthy lunches, or a post-workout meal.
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Ingredients
- 500 grams squid, cleaned
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 0.5 red onion, thinly sliced
- 0.25 cup fresh cilantro, chopped
- 2 tablespoons fresh mint leaves, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lime juice
- 1 tablespoon fish sauce
- 2 cloves garlic, minced
- 1 red chili, thinly sliced
- 0.25 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups mixed salad greens
Directions
Step 1
Start by preparing the squid: rinse under cold water, then slice into rings about 1 cm wide.
Step 2
Bring a pot of water to a boil. Add the squid rings and cook for 1-2 minutes or until they turn opaque and tender. Be careful not to overcook.
Step 3
Remove the squid from the boiling water using a slotted spoon and plunge into an ice bath to stop further cooking. Drain well and set aside.
Step 4
In a large mixing bowl, combine cherry tomatoes, cucumber, red onion, cilantro, and mint leaves.
Step 5
In a small bowl, whisk together the olive oil, lime juice, fish sauce, minced garlic, and sliced red chili until well combined.
Step 6
Season the dressing with salt and black pepper to taste.
Step 7
Add the cooked and cooled squid to the mixing bowl with the vegetables.
Step 8
Pour the dressing over the squid and vegetables, tossing gently to combine and ensure everything is coated well.
Step 9
Arrange the mixed salad greens on a serving platter or individual plates.
Step 10
Top the greens with the squid salad mixture.
Step 11
Serve immediately for the freshest taste and texture.
Nutrition Facts
| Serving size | (1040.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 931.9 |
| Total Fat 50.4g | 0% |
| Saturated Fat 7.9g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 1165mg | 0% |
| Sodium 2123.0mg | 0% |
| Total Carbohydrate 40.4g | 0% |
| Dietary Fiber 6.4g | 0% |
| Total Sugars 9.9g | |
| Protein 84.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 294.2mg | 0% |
| Iron 6.3mg | 0% |
| Potassium 2336.5mg | 0% |
Source of Calories