Squid Salad Portuguese Style with Peppers and Olives
(1 vote)
(1 vote)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
329
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 26.2 μg | (44 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 6.6 μg | (220 %) | ||
| Vitamin C | 130 mg | (137 %) | ||
| Potassium | 626 mg | (16 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 344 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 yellow Bell pepper
- 1 onion
- 2 garlic cloves
- 500 grams Squid ring (fresh or frozen)
- 6 Tbsps olive oil
- salt
- freshly ground peppers
- 200 milliliters dry white wine
- 80 grams black Olives (pitted)
- parsley
- 3 Tbsps lemon juice
Preparation steps
1.
Thaw frozen squid rings, rinse and drain fresh.
2.
Rinse and trim bell peppers, cut in half, remove seeds and ribs and cut into bite-size pieces.
3.
Peel onion and garlic and chop finely.
4.
Heat 3 tablespoons oil in a pan, add red pepper pieces and stir fry for about 5 minutes. Remove pepper pieces and set aside. Add garlic, onion and squid rings into pan, stir-fry, season with salt and pepper. Pour in wine and let simmer about 2-4 minutes.
5.
Cut olives in rings.
6.
Combine olive oil, lemon juice and season with salt and pepper.
7.
Mix olives with peppers, parsley and squid rings with the dressing, season to taste and serve lukewarm.
