Light, fresh and packed with protein, this High-Protein Squid Salad is the kind of lunch that feels indulgent without weighing you down. Tender boiled squid meets sweet fried onion and carrot, silky egg noodles and a tangy Greek yogurt dressing with a touch of mustard. If you enjoy light seafood plates, you will also love our Baked Flounder with Tomato and Feta, and for another colorful salad idea try the Layered Beef Salad.
Ingredients
- Squid, boiled (about 300 g / 10.5 oz)
- 2 eggs
- 1 medium onion
- 1 medium carrot
- 2 tbsp Greek yogurt
- 1/2 tsp mustard
Instructions
- In a small amount of oil, fry the chopped onion and grated carrot.
- Make an egg crepe: beat the eggs with a fork, fry on a heated skillet, roll it up and cut into thin noodles.
- Combine all the ingredients with the Greek yogurt and mustard, and mix.
Tips
- Do not overcook the squid: it should stay tender, not rubbery, so boil it briefly and cool it before mixing.
- Let the fried onion and carrot cool slightly so the yogurt dressing stays fresh and creamy.
- For extra brightness, add a squeeze of lemon and a handful of fresh herbs just before serving. For general seafood guidance, see usda.gov.
Nutrition (per 100 g): 90 kcal, protein 8 g, fat 3.2 g, carbs 6.4 g.