Sauteed Calamari Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 303 cal. | (14 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 20.9 μg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 506 mg | (13 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 270 mg | |||
| Complete sugar | 4 g |
Ingredients
- For the dressing
- 1 garlic clove
- 2 ozs onions
- 1 ½ ozs black Olives (pitted)
- 1 small Peperoncino
- 4 ozs red Bell pepper
- salt
- peppers
- 4 Tbsps olive oil
- 1 Tbsp finely chopped Fresh herbs (Parsley, thyme, basil)
- 1 Tbsp balsamic vinegar
- 1 Tbsp White balsamic vinegar
Preparation steps
Rinse the squid/ calamari and cut into 2" wide strips. Rinse the zucchini and cut into 2" long x 1/4" wide sticks.
Heat 2 tablespoons oil in a skillet. Add the squid and saute briefly, season with salt and pepper. Remove the squid from the pan, add the remaining oil and saute the zucchini, 2-3 minutes, season with salt and pepper. Transfer the squid and the zucchini to a bowl. Rinse and halve the tomatoes and add to the bowl. For the dressing: Peel the garlic and onion and chop finely.
Cut olives into wedges. Rinse the peppers, halve lengthwise and remove the seeds and white ribs and cut the flesh into very small cubes. Remove the seeds from the pepperoncini and finely chop. In a bowl, mix all these ingredients with the vinegar, oil, herbs and spices. Pour the mixture over the squid and marinate for 1 hour. Serve with toasted bread, if desired.
