Calamari Salad with Parsley and Pine Nuts

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Calamari Salad with Parsley and Pine Nuts
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Health Score:
92 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
354
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie354 cal.(17 %)
Protein30 g(31 %)
Fat23 g(20 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.8 μg(9 %)
Vitamin E6.8 mg(57 %)
Vitamin K30.2 μg(50 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.2 mg(85 %)
Vitamin B₆0.5 mg(36 %)
Folate40 μg(13 %)
Pantothenic acid0.9 mg(15 %)
Biotin15.6 μg(35 %)
Vitamin B₁₂6.3 μg(210 %)
Vitamin C22 mg(23 %)
Potassium571 mg(14 %)
Calcium227 mg(23 %)
Magnesium112 mg(37 %)
Iron3.7 mg(25 %)
Iodine36 μg(18 %)
Zinc2.8 mg(35 %)
Saturated fatty acids5.7 g
Uric acid176 mg
Cholesterol322 mg
Complete sugar1 g

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
How healthy are the main ingredients?
Pine nutsParmesanolive oilparsleylemongarlic clove

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.

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