Mediterranean Diet Sotong Ball

Indulge in the fresh, vibrant flavors of the Mediterranean with this healthy and delicious Mediterranean Diet Sotong Ball recipe. Crafted from finely chopped squid, aromatic herbs like parsley and dill, and a zesty hint of lemon zest, these sotong balls are a perfect fusion of lightness and flavor. Bound together with whole wheat breadcrumbs and a touch of egg, these golden bites are pan-fried to perfection in heart-healthy extra virgin olive oil. Quick to prepare and packed with protein, they make a delightful appetizer or light main course that's perfectly complemented by creamy Greek yogurt and tangy lemon wedges for dipping. Easy, nutritious, and bursting with Mediterranean charm, this recipe is a must-try for fans of wholesome seafood dishes.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams Fresh squid (cleaned and finely chopped)
• 2 cloves Garlic (minced)
• 2 tablespoons Fresh parsley (chopped)
• 1 tablespoon Fresh dill (chopped)
• 1 teaspoon Lemon zest
• 50 grams Whole wheat breadcrumbs
• 1 piece Egg (large)
• 2 tablespoons Extra virgin olive oil
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt
• 100 grams Greek yogurt (for serving, optional)
• 1 piece Lemon wedges (for serving, optional)

Directions

Step 1

Clean and finely chop the fresh squid into small, even pieces. Place in a mixing bowl.

Step 2

Add the minced garlic, fresh parsley, fresh dill, and lemon zest to the bowl with the squid. Stir to combine.

Step 3

In a separate small bowl, beat the egg, then add it to the squid mixture along with the whole wheat breadcrumbs.

Step 4

Season the mixture with salt and ground black pepper. Mix everything thoroughly until it forms a slightly sticky texture that holds together.

Step 5

With clean hands, take a small amount of the mixture and roll it into a ball (about the size of a golf ball). Repeat with the remaining mixture to form approximately 12-16 sotong balls.

Step 6

Heat the extra virgin olive oil in a large non-stick skillet over medium heat. Once the oil is hot, add the sotong balls in batches, making sure not to overcrowd the pan.

Step 7

Cook the sotong balls for 5-7 minutes, turning occasionally, until they are golden brown on all sides and cooked through.

Step 8

Transfer the cooked sotong balls to a plate lined with paper towels to remove any excess oil.

Step 9

Serve the Mediterranean Diet Sotong Balls warm with optional Greek yogurt for dipping and lemon wedges for a zesty garnish. Enjoy!

Nutrition Facts

Serving size	665.4 grams (665.4g)

Amount per serving	% Daily Value*
Calories	950

Total Fat 41.50g	53%
Saturated Fat 8.00g	40%
Polyunsaturated Fat NaNg
Cholesterol 1121mg	374%
Sodium 1801mg	78%
Total Carbohydrate 55.30g	20%
Dietary Fiber 6.40g	23%
Total Sugars 5.70g
Protein 82.90g	166%

Vitamin D 41IU	205%
Calcium 312mg	24%
Iron 7mg	36%
Potassium 1441mg	31%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.3%

Protein: 35.8%

Carbs: 23.9%