Low Fat Perfectly Boiled Squid with Lemon and Herbs
Delight in the light and refreshing flavors of Low Fat Perfectly Boiled Squid with Lemon and Herbs, a simple yet elegant seafood recipe that's as nutritious as it is delicious. This dish highlights tender squid rings, perfectly boiled to achieve a melt-in-your-mouth texture, then tossed in a zesty dressing of fresh lemon juice, aromatic garlic, parsley, and basil. With just a splash of olive oil, this recipe keeps it low-fat while delivering vibrant Mediterranean flavors in every bite. Ready in under 30 minutes, it’s the perfect choice for a quick, healthy meal or a sophisticated starter for dinner parties. Serve it atop a bed of peppery baby arugula for added freshness and a touch of color. Easy, wholesome, and bursting with flavor, this squid recipe is sure to become a seafood favorite!
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Ingredients
- 500 grams fresh squid, cleaned
- 1 lemon, juiced and zested
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh basil, chopped
- 2 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon olive oil
- 100 grams baby arugula (optional)
Directions
Step 1
Step 1: Start by cleaning the squid thoroughly if your fishmonger hasn't done this already. Remove the head, innards, and cartilage, and peel away the skin from the body. Cut the cleaned squid into rings.
Step 2
Step 2: Fill a large pot with water, add a pinch of salt, and bring it to a boil over high heat.
Step 3
Step 3: Once the water is boiling, carefully add the squid rings. Boil for approximately 3-4 minutes, until they turn opaque and are tender, ensuring not to overcook them as they can become rubbery.
Step 4
Step 4: While the squid is cooking, prepare the lemon and herb dressing. In a small mixing bowl, whisk together the lemon juice, lemon zest, minced garlic, chopped parsley, chopped basil, olive oil, salt, and black pepper.
Step 5
Step 5: Drain the cooked squid and immediately rinse it under cold water to stop the cooking process. Pat dry with paper towels.
Step 6
Step 6: In a large bowl, combine the boiled squid with the dressing, ensuring each piece is well coated. Let it marinate for about 5-10 minutes to absorb the flavors.
Step 7
Step 7: For an optional serving suggestion, lay a bed of baby arugula on a platter and arrange the dressed squid on top.
Step 8
Step 8: Serve immediately, garnished with additional chopped herbs or lemon wedges if desired. Enjoy your perfectly cooked and seasoned low-fat delicacy!
Nutrition Facts
| Serving size | (691.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 641.4 |
| Total Fat 21.7g | 0% |
| Saturated Fat 4.0g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 1165mg | 0% |
| Sodium 1437.6mg | 0% |
| Total Carbohydrate 27.2g | 0% |
| Dietary Fiber 3.7g | 0% |
| Total Sugars 3.7g | |
| Protein 81.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 373.8mg | 0% |
| Iron 4.8mg | 0% |
| Potassium 1786.6mg | 0% |
Source of Calories