Calamari Salad with Parsley and Pine Nuts
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(0 votes)
Health Score:
92 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
354
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 30.2 μg | (50 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.2 mg | (85 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 6.3 μg | (210 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 571 mg | (14 %) | ||
| Calcium | 227 mg | (23 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 176 mg | |||
| Cholesterol | 322 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 450 grams small Calamari
- 4 chopped Anchovy fillet
- 2 Tbsps olive oil
- 1 lemon (zest and juice)
- 2 minced garlic cloves
- 1 bunch flat-leaf parsley
- 60 grams Parmesan
- 100 grams Pine nuts
Preparation steps
1.
In a bowl, stir the calamari with the anchovies, olive oil, lemon juice and garlic. Cover and marinate for 1 hour.
2.
Rinse the parsley, shake dry and pluck leaves. Remove the calamari from the marinade and allow to drain.
3.
Heat a large skillet on the stove. Add the calamari and cook for 1-2 minutes. Add the marinade and lemon zest, and cook for another 30 seconds. Remove from the heat and allow the calamari to sit for a few mintes. Slice the calamari into rings.
4.
Toast the pine nuts in a nonstick skillet until golden and fragrant. Thinly slice the Parmesan. Place the calamari in bowls and top with the parsley, pine nuts and Parmesan. Drizzle the marinade over top and stir together before serving.
