Mediterranean Diet Sepia a la Plancha
Experience the vibrant flavors of coastal cuisine with this *Mediterranean Diet Sepia a la Plancha*, a simple yet irresistible recipe that shines with fresh, wholesome ingredients. Tender cuttlefish is marinated in a zesty blend of lemon juice, garlic, and parsley, then seared to perfection on a hot griddle, creating beautifully charred edges and locking in its natural sweetness. This quick-cooking dish is prepared with heart-healthy extra-virgin olive oil, making it a perfect choice for those seeking Mediterranean diet recipes that are both nourishing and delicious. Serve this seafood delicacy with an extra drizzle of marinade and a wedge of lemon for a bright, fresh finish—ideal for a light dinner or as an elegant appetizer at your next gathering.
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Ingredients
- 1 kg fresh sepia (cuttlefish), cleaned
- 3 tablespoons extra-virgin olive oil
- 1 whole lemon, juiced
- 3 cloves garlic, minced
- 2 tablespoons flat-leaf parsley, chopped
- 1 teaspoon sea salt
- 0.5 teaspoon ground black pepper
Directions
Step 1
Start by cleaning the sepia. If it's not already cleaned, remove the cuttlebone, innards, and skin, then rinse thoroughly under cold water.
Step 2
Slice the cleaned sepia into even-sized pieces for grilling, approximately 1 cm thick.
Step 3
In a bowl, mix together the minced garlic, chopped parsley, lemon juice, sea salt, and ground black pepper to form a marinade.
Step 4
Add the sepia pieces into the marinade, ensuring they are well coated. Allow them to sit for about 10 minutes as you prepare the grill.
Step 5
Heat a plancha or flat griddle over medium-high heat. Once hot, add the extra-virgin olive oil, spreading it evenly across the surface.
Step 6
Place the marinated sepia onto the plancha in a single layer, ensuring each piece has enough space to cook evenly. Avoid overcrowding the pan.
Step 7
Cook the sepia for about 4-5 minutes on one side until it starts to char slightly, then flip and cook for an additional 4-5 minutes. The sepia should be tender yet firm.
Step 8
Transfer the cooked sepia to a serving platter and drizzle with any remaining marinade from the bowl to enhance the flavor.
Step 9
Garnish with additional parsley and lemon wedges if desired, and serve immediately while hot as a delightful component of a Mediterranean meal.
Nutrition Facts
| Serving size | (1110.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1177.5 |
| Total Fat 47.8g | 0% |
| Saturated Fat 7.6g | 0% |
| Cholesterol 1120mg | 0% |
| Sodium 5262.5mg | 0% |
| Total Carbohydrate 22.2g | 0% |
| Dietary Fiber 0.8g | 0% |
| Total Sugars 1.7g | |
| Protein 161.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 262.6mg | 0% |
| Iron 9.1mg | 0% |
| Potassium 2892.0mg | 0% |
Source of Calories