Sautéed Calamari
Healthy, because
Even smarter
Nutritional values
With their low fat and calorie content, squids are quite rightly considered a good catch. Together with olive oil, fried squids become a healthy meal: with almost 80 percent unsaturated fatty acids, olive oil has a proven beneficial effect on both cholesterol levels and blood pressure.
Even though many have learned otherwise: olive oil can be heated relatively high for frying. Only when it starts smoking does it become critical or unhealthy, because it then burns and toxic substances are formed.
(Percentage of daily recommendation)
| Calorie | 303 cal. | (14 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.3 g | (1 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 5.6 μg | (9 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 27.7 μg | (62 %) | ||
| Vitamin B₁₂ | 13.3 μg | (443 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 725 mg | (18 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 361 mg | |||
| Cholesterol | 688 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 1 kilogram small Calamari
- 2 garlic cloves
- 1 red chili pepper
- 1 lemon
- 1 tsp fennel seeds
- 1 tsp peppercorns
- 4 Tbsps olive oil
- salt
Preparation steps
Rinse and dry the calamari, then lay flat. Peel and finely chop the garlic. Rinse and halve the chili pepper. Remove the seeds and membranes and finely dice. Halve the lemon, then finely grate the zest and squeeze the juice from obe of the halves. Crush the fennel and pepper in a mortar, then mix with 4 tablespoons of oil, lemon zest, lemon juice, the chili, and the garlic. Add to the calamari, and mix well. Cover and let marinate for 2 hours in the refrigerator.
Remove from the marinade. Heat the remaining oil in a pan. Sauté the calamari and the remaining lemon half for 5-6 minutes. Season with salt and pepper, and serve.
