Calamari Salad

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This fresh and colorful calamari salad pairs tender squid with a mixture of fresh herbs to brighten the flavor. Lemon juice adds acidity, while olives add a briny note.

Adam Dolge

Updated on June 25, 2024

Reviewed by Dietitian

Nadine Bradley, RD, CNSC

Tested by

EatingWell Test Kitchen

A white bowl with the calamari salad recipe, and a small bowl with lemon wedges in the left upper corner — Photo:
Jason Donnelly

Active Time:

15 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Diabetes-Friendly Nut-Free Dairy-Free Soy-Free High-Protein Egg-Free Gluten-Free

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Ingredients

1 pound cleaned squid (tubes and tentacles), rinsed
¼ cup extra-virgin olive oil
2 tablespoons fresh lemon juice
2 tablespoons white-wine vinegar
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh dill
1 tablespoon finely chopped pitted Kalamata olives
¼ teaspoon salt
¼ teaspoon ground pepper
½ cup thinly sliced red onion
½ cup thinly sliced roasted red peppers
½ cup chopped cherry tomatoes
¼ cup chopped celery

Directions

Bring a large pot of water to a boil over high heat. Set a large bowl of ice water next to the stove. Cut squid tubes into 1/4-inch-thick slices and leave tentacles whole. Add the sliced squid tubes and tentacles to the boiling water; cook, undisturbed, until tender, about 1 minute. Using a large slotted spoon, transfer to the ice bath. Let cool until opaque, about 5 minutes; drain well.

Jason Donnelly
Whisk oil, lemon juice, vinegar, parsley, dill, olives, salt and pepper together in a large bowl. Add the cooled calamari, onion, roasted red peppers, tomatoes and celery; toss well to combine.

Jason Donnelly

To make ahead

Cover and refrigerate salad for up to 2 days.

Originally appeared: EatingWell.com, January 2023

Nutrition Facts (per serving)

269	Calories
18g	Fat
9g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup
Calories 269
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 1g	4%
Total Sugars 3g
Protein 18g	36%
Total Fat 18g	23%
Saturated Fat 2g	10%
Cholesterol 264mg	88%
Vitamin A 2069IU	41%
Vitamin C 39mg	43%
Vitamin E 3mg	22%
Folate 18mcg	5%
Vitamin K 34mcg	28%
Sodium 463mg	20%
Calcium 48mg	4%
Iron 1mg	6%
Magnesium 43mg	10%
Potassium 388mg	8%
Zinc 2mg	18%
Vitamin B12 2mcg	83%
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Calamari Salad

Ingredients

Directions

To make ahead

Nutrition Facts (per serving)

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