Kalamari Salad

Dive into the vibrant flavors of the sea with this refreshing Kalamari Salad, a perfect blend of tender calamari, crisp mixed greens, and a zesty lemon dressing. Featuring fresh squid that’s quickly blanched and sautéed with garlic and white wine, this Mediterranean-inspired recipe bursts with citrusy brightness and herbaceous notes of parsley. Juicy cherry tomatoes, crunchy cucumber slices, and thinly sliced red onion add layers of texture and color, making this dish as gorgeous as it is delicious. Ready in just 20 minutes, this healthy, low-carb salad is ideal as a light lunch or an elegant starter. Serve it chilled to fully savor its refreshing flavors—an irresistible combination for seafood lovers and salad enthusiasts alike!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

Ingredients

• 500 grams fresh calamari (cleaned, tubes and tentacles)
• 4 cups mixed salad greens
• 1 cup cherry tomatoes (halved)
• 1 medium cucumber (sliced into rounds)
• 0.5 medium red onion (thinly sliced)
• 1 large lemon (zested and juiced)
• 2 tablespoons fresh parsley (chopped)
• 3 tablespoons extra-virgin olive oil
• 2 cloves garlic (minced)
• 0.25 cup white wine
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon crushed red pepper flakes (optional)

Directions

Step 1

Clean and prepare the calamari, ensuring the tubes and tentacles are thoroughly rinsed. Slice the calamari tubes into 0.5 cm thick rings.

Step 2

In a pot of boiling, salted water, blanch the calamari rings and tentacles for 1 minute or until they turn opaque and tender. Do not overcook. Drain and transfer to an ice bath to stop the cooking process, then drain again.

Step 3

In a small bowl, whisk together the lemon juice, lemon zest, olive oil, salt, black pepper, and optional red pepper flakes to create the dressing. Set aside.

Step 4

Heat a pan over medium heat and add 1 tablespoon of olive oil. Sauté the minced garlic for 30 seconds until fragrant. Add the white wine and cook for another 1-2 minutes until the liquid reduces slightly. Toss in the calamari briefly to coat and absorb the flavors, then remove from heat and let cool.

Step 5

In a large salad bowl, combine the mixed greens, cherry tomatoes, sliced cucumber, and red onion. Add the cooled calamari on top.

Step 6

Drizzle the dressing over the salad and gently toss to coat all the ingredients evenly.

Step 7

Finish by sprinkling chopped parsley over the salad as a garnish.

Step 8

Serve immediately and enjoy your fresh Kalamari Salad!

Nutrition Facts

Serving size	(1071.7g)

Amount per serving	% Daily Value*
Calories	978.9

Total Fat 48.6g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 0.2g
Cholesterol 1165mg	0%
Sodium 1484.2mg	0%
Total Carbohydrate 41.9g	0%
Dietary Fiber 7.1g	0%
Total Sugars 10.7g
Protein 83.9g	0%

Vitamin D 0IU	0%
Calcium 296.4mg	0%
Iron 5.8mg	0%
Potassium 2349.6mg	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: 46.5%

Protein: 35.7%

Carbs: 17.8%