Heart-Healthy Sepia a la Plancha
Savor the Mediterranean flavors of Heart-Healthy Sepia a la Plancha, a quick and nutritious seafood delight perfect for weeknight dinners or an elegant appetizer. This recipe highlights tender, grilled cuttlefish marinated in extra virgin olive oil, zesty lemon juice, garlic, and fresh parsley, creating a dish that's bursting with vibrant, wholesome flavors. Cooked to perfection in just minutes using a grill pan or skillet, the cuttlefish develops a tantalizingly charred exterior while remaining juicy and tender inside. Packed with lean protein and healthy fats, this dish is ideal for heart-conscious eating without compromising on taste. Serve it with a squeeze of fresh lemon juice and pair it with a crisp salad or roasted vegetables for a complete Mediterranean dining experience.
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Ingredients
- 500 grams Fresh cuttlefish (sepia)
- 2 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 2 pieces Garlic cloves, minced
- 2 tablespoons Fresh parsley, finely chopped
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 4 pieces Lemon wedges for serving
Directions
Step 1
Clean the cuttlefish by removing the inner bone, beak, and viscera. Rinse well under cold water and pat dry with paper towels.
Step 2
In a mixing bowl, combine the olive oil, lemon juice, minced garlic, chopped parsley, salt, and black pepper to create a marinade.
Step 3
Add the cuttlefish to the marinade, ensuring each piece is well coated. Cover and refrigerate for at least 10 minutes, or up to 30 minutes for more flavor.
Step 4
Preheat a grill pan or non-stick skillet over medium-high heat. Lightly brush the pan with olive oil to prevent sticking.
Step 5
Once the pan is hot, place the cuttlefish onto the pan in a single layer. Grill for approximately 3-4 minutes on each side, pressing down gently to ensure even cooking.
Step 6
The cuttlefish should be opaque and slightly charred but still tender. Remove from the pan and let rest for a minute.
Step 7
Serve immediately with fresh lemon wedges on the side for added zest. Enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | 640.8 grams (640.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 673 |
| Total Fat 32.10g | 41% |
| Saturated Fat 5.00g | 25% |
| Polyunsaturated Fat 0.00g | |
| Cholesterol 560mg | 187% |
| Sodium 6090mg | 265% |
| Total Carbohydrate 17.50g | 6% |
| Dietary Fiber 2.50g | 9% |
| Total Sugars 2.90g | |
| Protein 81.30g | 163% |
| Vitamin D 0IU | 0% |
| Calcium 228mg | 18% |
| Iron 5mg | 29% |
| Potassium 2029mg | 43% |
Source of Calories