Mediterranean Diet Salt and Pepper Squid
Crispy, golden, and packed with flavor, this Mediterranean Diet Salt and Pepper Squid recipe is a healthy twist on the classic seafood favorite. Made with whole wheat flour, fresh squid, and sautéed in heart-healthy extra-virgin olive oil, this dish is perfect for those looking to enjoy indulgent flavors without straying from a balanced diet. A fragrant hint of garlic, a sprinkle of fresh parsley, and a zesty squeeze of lemon bring vibrant Mediterranean flair to every bite. Ready in just 25 minutes, this quick and easy recipe captures the essence of coastal dining while using wholesome ingredients that fit perfectly into a Mediterranean lifestyle. Serve it as an elegant appetizer or light main course, paired with a crisp salad or a refreshing glass of white wine.
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Ingredients
- 500 grams fresh squid, cleaned and cut into rings
- 60 grams whole wheat flour
- 1 teaspoon sea salt
- 1 teaspoon freshly ground black pepper
- 2 tablespoons extra-virgin olive oil
- 1 whole lemon, cut into wedges
- 2 tablespoons fresh parsley, chopped
- 2 cloves garlic, minced
Directions
Step 1
1. Start by cleaning the squid: Remove any internal organs and cartilage, and peel off the skin if not already done. Slice the cleaned squid into rings about 1 cm thick.
Step 2
2. In a shallow bowl, combine the whole wheat flour, sea salt, and freshly ground black pepper. Mix well to evenly distribute the seasonings.
Step 3
3. Toss the squid rings in the flour mixture until they are well-coated. Shake off any excess flour and set the squid aside on a plate.
Step 4
4. Heat the extra-virgin olive oil in a large non-stick skillet over medium-high heat.
Step 5
5. Add the minced garlic to the hot oil and sauté for about 30 seconds until it becomes fragrant, being careful not to burn it.
Step 6
6. Add the squid to the skillet in a single layer, ensuring not to overcrowd the pan. Cook the squid for about 2-3 minutes per side, or until it becomes golden and slightly crispy.
Step 7
7. Once the squid is cooked, remove it from the skillet and place it on a paper towel-lined plate to drain any excess oil.
Step 8
8. Sprinkle fresh chopped parsley over the cooked squid for added flavor and garnish.
Step 9
9. Serve the salt and pepper squid hot, with lemon wedges on the side for squeezing over the dish just before eating.
Nutrition Facts
| Serving size | (612.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 921.3 |
| Total Fat 35.2g | 0% |
| Saturated Fat 5.8g | 0% |
| Cholesterol 1165mg | 0% |
| Sodium 2553.7mg | 0% |
| Total Carbohydrate 63.3g | 0% |
| Dietary Fiber 8.5g | 0% |
| Total Sugars 0.6g | |
| Protein 86.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 221.4mg | 0% |
| Iron 5.9mg | 0% |
| Potassium 1601.7mg | 0% |
Source of Calories