Low Fat Sepia a la Plancha
Experience the delightful simplicity of Mediterranean cuisine with this Low Fat Sepia a la Plancha recipe—a perfect balance of flavor and health. Tender, slightly charred cuttlefish is seared to perfection on a hot griddle, infused with the vibrant aromas of garlic, fresh parsley, and a hint of black pepper. Finished with a generous squeeze of lemon juice, this low fat dish offers a bright and zesty kick that pairs flawlessly with its succulent, smoky notes. With just a tablespoon of extra virgin olive oil, this easy-to-make recipe is both heart-healthy and packed with protein. Perfect as a light main course or a tapas-style appetizer, this dish is ready in just 30 minutes, making it an excellent choice for busy weeknights or entertaining guests with minimal effort.
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Ingredients
- 500 grams fresh sepia (cuttlefish), cleaned
- 1 tablespoon extra virgin olive oil
- 3 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 whole lemon
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper, freshly ground
Directions
Step 1
Begin by rinsing the cleaned sepia under cold water to remove any residue. Pat dry with paper towels to ensure all moisture is removed.
Step 2
Slice the sepia into bite-sized pieces or strips, approximately 2 inches long and 1 inch wide.
Step 3
In a small bowl, combine the minced garlic, chopped parsley, sea salt, and black pepper. Stir well to create an herb mixture.
Step 4
Heat a large griddle or non-stick frying pan over medium-high heat. Add the extra virgin olive oil and spread it evenly over the surface.
Step 5
Once the oil is shimmering and hot, carefully add the sepia pieces to the griddle. Ensure they are spaced out evenly for proper cooking.
Step 6
Cook the sepia for 3-4 minutes on one side until lightly charred, then flip each piece using kitchen tongs.
Step 7
Sprinkle the herb mixture evenly over the sepia, allowing the garlic and parsley to coat the seafood.
Step 8
Cook for another 3-4 minutes until the sepia is cooked through and tender. Check doneness by gently touching; it should be firm, yet bounce back slightly.
Step 9
Meanwhile, cut the lemon in half and squeeze the juice over the cooked sepia immediately after removing it from heat for a bright, fresh flavor.
Step 10
Serve the sepia hot, garnished with additional chopped parsley and lemon wedges on the side for extra zest as desired.
Nutrition Facts
| Serving size | (592.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 549.8 |
| Total Fat 17.8g | 0% |
| Saturated Fat 3.0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 560mg | 0% |
| Sodium 2634.5mg | 0% |
| Total Carbohydrate 16.3g | 0% |
| Dietary Fiber 2.3g | 0% |
| Total Sugars 1.6g | |
| Protein 81.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 155.4mg | 0% |
| Iron 5.1mg | 0% |
| Potassium 1558.1mg | 0% |
Source of Calories