Low Sodium Refreshing Squid Salad
Delight in the vibrant flavors of this Low Sodium Refreshing Squid Salad, an airy and nutrient-packed dish perfect for health-conscious food lovers. Featuring tender, perfectly blanched squid rings combined with a medley of crisp mixed greens, juicy cherry tomatoes, creamy avocado, and crunchy cucumber and bell pepper, this salad offers a delightful mix of textures and colors. The zesty dressing, made with fresh lemon juice, olive oil, a hint of garlic, parsley, mint, and a touch of ground cumin, infuses every bite with aromatic seasonings without relying on added salt. Quick and easy to prepare in just 30 minutes, this salad makes a refreshing and light lunch or dinner option that’s as wholesome as it is delicious. Perfectly balanced, heart-healthy, and low in sodium, this is your go-to recipe for a guilt-free seafood salad bursting with freshness.
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Ingredients
- 500 grams Fresh squid
- 200 grams Mixed salad greens (like arugula, spinach, and lettuce)
- 200 grams Cherry tomatoes
- 1 medium Cucumber
- 1 large Avocado
- 1 medium Red bell pepper
- 3 tablespoons Fresh lemon juice
- 4 tablespoons Olive oil
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh mint
- 1 clove Garlic
- 0.5 teaspoons Black pepper
- 0.5 teaspoons Ground cumin
Directions
Step 1
Clean the fresh squid by removing the head, viscera, and transparent cartilage. Rinse well under cold water. Slice the squid bodies into rings, about 1 cm thick.
Step 2
Bring a pot of water to a boil, add the squid rings, and blanch them for about 2-3 minutes until they are opaque and slightly firm. Do not overcook. Drain and cool under cold running water. Set aside.
Step 3
While the squid cools, prepare the salad vegetables. Cut cherry tomatoes in halves, slice the cucumber into thin rounds, peel and cube the avocado, and thinly slice the bell pepper.
Step 4
In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber, avocado, and bell pepper.
Step 5
Chop the fresh parsley and mint finely. Mince the garlic clove.
Step 6
In a small bowl, whisk together fresh lemon juice, olive oil, chopped parsley, mint, minced garlic, black pepper, and ground cumin to create the dressing.
Step 7
Add the cooled squid to the salad and drizzle with the prepared dressing. Toss gently to combine all ingredients, ensuring the squid is well coated.
Step 8
Serve immediately or refrigerate for up to 30 minutes for a chilled salad experience. Enjoy your light and low sodium dish.
Nutrition Facts
| Serving size | (1542.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1463.5 |
| Total Fat 94.4g | 0% |
| Saturated Fat 15.1g | 0% |
| Polyunsaturated Fat 9.0g | |
| Cholesterol 1165mg | 0% |
| Sodium 346.1mg | 0% |
| Total Carbohydrate 69.8g | 0% |
| Dietary Fiber 25.8g | 0% |
| Total Sugars 16.3g | |
| Protein 92.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 493.0mg | 0% |
| Iron 12.7mg | 0% |
| Potassium 4168.2mg | 0% |
Source of Calories