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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Seared Squid with Citrus Mango Salad
 
Source: dLife

Tender squid with a fresh mango salad and a light citrus dressing.

Rating:
Prep Time: 10 minutes
Cook Time: 4 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 198.4
Total Carbs 15.6 g
Dietary Fiber 1.1 g
Sugars 2.1 g
Total Fat 5.4 g
Saturated Fat 0.9 g
Unsaturated Fat 4.5 g
Potassium 365.5 mg
Protein 20.8 g
Sodium 273.5 mg
Dietary Exchanges
1 Fat, 1/2 Fruit, 1/2 Vegetable, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
2 tbsp fresh cilantro , chopped
1 tsp fish sauce (nam pla)
1 tbsp low sodium soy sauce
0.5 Juice, lime, fresh, yield per fruit
1 lb Squid, mixed species, raw , thawed if frozen (12 small tubes)
1 tbsp olive oil
1 Onion, red, fresh, small, whole , diced
2 cup romaine lettuce (mixed salad greens)
1 fresh mango , skinned, pitted, and thinly sliced


Directions
1 Mix together the cilantro, fish sauce, soy sauce, and lime juice.
2 Slit the squid tubes down one side and open out flat. Score the inside flesh of the squid in a crisscross pattern.
3 Heat the oil on a grill pan or frying pan and stir fry the squid and onion for 4 to 5 minutes (the squid will curl up and roll itself when cooked).
4 Remove from the heat and pour over the cilantro mixture. Toss well to coat.
5 Arrange the salad greens and mango slices on iindividual serving plates. Place the seared squid on top and spoon over the remaining juices. Serve and eat immediately.
Additional Information
Be careful not to overcook. Once it turns from opaque to white and starts to curl up, its cooked.


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