Mediterranean Diet Perfectly Boiled Squid with Lemon and Herbs

Delight in the simplicity and vibrant flavors of Mediterranean cuisine with this Perfectly Boiled Squid with Lemon and Herbs, a recipe that perfectly embodies the principles of the Mediterranean diet. Tender, perfectly cooked squid is paired with a zesty lemon and herb dressing, featuring fresh parsley, dill, and a touch of garlic for an aromatic finish. This healthy seafood dish is light, refreshing, and ready in just 30 minutes, making it an ideal choice for a quick yet sophisticated meal. Serve it warm or at room temperature as a stunning appetizer or a wholesome main course, complete with a drizzle of high-quality extra virgin olive oil and a garnish of lemon wedges. Rich in protein and infused with natural flavors, this recipe captures the essence of Mediterranean eating with its fresh ingredients and balanced simplicity.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Fresh squid
• 1 whole Lemon
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Fresh parsley
• 1 tablespoon Fresh dill
• 2 cloves Garlic
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 whole Bay leaf
• 1000 milliliters Water

Directions

Step 1

Clean the squid by removing the head, entrails, and skin, leaving the white body and tentacles. Rinse well under cold water.

Step 2

Cut the squid into rings roughly 1 cm wide and set aside.

Step 3

Fill a large pot with 1000 ml of water and add the bay leaf and salt. Bring to a boil over medium-high heat.

Step 4

Once boiling, add the squid to the pot and cook for 2-3 minutes, or until the squid turns opaque and tender. Avoid overcooking to prevent toughness.

Step 5

While the squid is boiling, finely chop the parsley, dill, and garlic.

Step 6

Juice the lemon and set the juice aside for the final dressing.

Step 7

Once the squid is cooked, remove it from the water using a slotted spoon and transfer it to a bowl. Discard the water and bay leaf.

Step 8

Add the olive oil, lemon juice, parsley, dill, and garlic to the squid, and mix well to combine all the flavors.

Step 9

Season with black pepper and additional salt to taste if necessary.

Step 10

Let the squid rest for a few minutes to allow the flavors to meld.

Step 11

Serve warm or at room temperature, garnished with additional lemon wedges if desired.

Nutrition Facts

Serving size	(1640.6g)

Amount per serving	% Daily Value*
Calories	854.1

Total Fat 49.3g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 0.1g
Cholesterol 1165mg	0%
Sodium 2618.9mg	0%
Total Carbohydrate 24.3g	0%
Dietary Fiber 2.5g	0%
Total Sugars 1.6g
Protein 79.4g	0%

Vitamin D 0IU	0%
Calcium 268.9mg	0%
Iron 3.9mg	0%
Potassium 1430.3mg	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: 51.7%

Protein: 37.0%

Carbs: 11.3%