Lemon Calamari Salad
Benefits
1. High in protein: Calamari is a good source of protein, making it a great option for those looking to increase their protein intake.
2. Low in calories: This salad is relatively low in calories, making it a great option for those watching their weight.
3. Rich in vitamins and minerals: Calamari is a good source of vitamins B12 and B6, as well as minerals like selenium and copper.
4. Supports heart health: The omega-3 fatty acids in calamari can help support heart health by reducing inflammation and improving blood lipid profiles.
Ingredients:
- 2 lbs cleaned calamari tubes (tentacles optional)
- 1/2 medium red onion, halved and thinly sliced
- 3/4 cup kalamata olives, sliced
- 4 stalks celery, thinly sliced (including leaves)
- 1/2 large red pepper, diced
- 2 small tomatoes, halved, seeded, and diced
- 1/2 fennel bulb, thinly sliced (including fronds)
- 1/3 cup parsley, chopped
- Juice of 3 lemons
- Salt and pepper to taste
- Pinch of crushed red pepper
- Extra virgin olive oil
Instructions:
Prepare the calamari:
- If you haven’t already, clean the calamari tubes and cut them into rings. If you’re using the tentacles, chop them into smaller pieces.
- Bring a pot of salted water to a boil. Add the calamari and cook for about 2-3 minutes, just until they turn opaque and tender. Drain and set aside to cool.
Prepare the vegetables:
- While the calamari cools, thinly slice the red onion, celery (including the leaves), fennel bulb (including the fronds), and red pepper. Dice the tomatoes and slice the kalamata olives.
Make the salad:
- In a large bowl, combine the cooled calamari, onion, olives, celery, red pepper, tomatoes, fennel, and parsley.
Dress the salad:
- Squeeze the juice of the 3 lemons over the salad, and season with salt, pepper, and a pinch of crushed red pepper to taste.
- Drizzle with extra virgin olive oil, tossing everything together gently until well combined.
Serve:
Serve the salad chilled or at room temperature. It’s a refreshing, zesty dish perfect for a light meal or as a side.
Enjoy your flavorful and vibrant Lemon Calamari Salad!
TIPS
1. Use fresh calamari: Fresh calamari has a more tender texture and better flavor than frozen or canned calamari.
2. Don’t overcook: Cook the calamari until it’s just opaque and still slightly tender. Overcooking can make it tough and chewy.
3. Adjust the lemon juice: Taste the salad as you go and adjust the amount of lemon juice to your liking.
4. Add some crunch: Add some chopped nuts or seeds, such as pine nuts or pumpkin seeds, for added crunch and texture.
5. Make it ahead: Prepare the salad ingredients ahead of time and assemble just before serving.
2. Don’t overcook: Cook the calamari until it’s just opaque and still slightly tender. Overcooking can make it tough and chewy.
3. Adjust the lemon juice: Taste the salad as you go and adjust the amount of lemon juice to your liking.
4. Add some crunch: Add some chopped nuts or seeds, such as pine nuts or pumpkin seeds, for added crunch and texture.
5. Make it ahead: Prepare the salad ingredients ahead of time and assemble just before serving.
Nutrition Information (per serving)
– Calories: 240
– Protein: 20g
– Fat: 12g
– Saturated Fat: 2g
– Cholesterol: 200mg
– Carbohydrates: 10g
– Fiber: 2g
– Sugar: 2g
– Sodium: 300mg