Greek Squid Salad
The vegetable mix contains plenty of vitamins A, C and E. This trio intercepts free radicals, such as those produced by sunbathing, before they can cause damage. The salad is also rich in iron (important for the transport of oxygen to the body cells).
Have some bread with your salad. This makes you feel full and optimizes the ratio of fat to carbohydrates.
(Percentage of daily recommendation)
| Calorie | 561 cal. | (27 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 28.7 μg | (64 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 196 mg | (206 %) | ||
| Potassium | 1,405 mg | (35 %) | ||
| Calcium | 225 mg | (23 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 225 mg |
Ingredients
- Ingredients
- 3 stalks parsley
- 1 small garlic clove
- 1 Tbsp olive oil
- 300 grams Squid tentacle
- peppers
- 60 grams black olives (with pits)
- 7 Tbsps light Vinaigrette
- 1 small Cucumber (400 grams)
- 3 Tomatoes
- 1 Red onion
- 1 red Bell pepper
- 3 Romaine lettuce
- salt
Preparation steps
Rinse parsley, shake dry, pluck off leaves and chop. Peel garlic and chop finely. Mix parsley and garlic with olive oil.
Thoroughly remove all the dark skin from the squid. Rinse with cold water, pat dry and cut into thin rings. Mix squid rings with the parsley and garlic oil, season with pepper and let marinate for 45 minutes.
Pit the olives and chop coarsely. Mix with the vinaigrette and set aside.
Rinse cucumber, cut into quarters, remove seeds and cut into cubes. Rinse tomatoes, remove stems and cut into slices.
Peel onion and slice into very thin rings. Cut bell pepper into quarters, remove seeds, rinse and cut into cubes.
Rinse lettuce and spin dry. Cut into bite-sized pieces.
Put all the ingredients except for the squid rings and olive vinaigrette on a large serving plate.
Heat a non-stick skillet and fry the squid over high heat, occasionally stirring, for 2-3 minutes. Season with salt and pour over the salad. Add the olive vinaigrette and serve immediately.