⏱ 70 min totalSeared Calamari with Basil
Per 1 serving · 385 g · 11 ingredients
of a 2,000 cal day
- Protein28g21% of calories
- Carbs33g24% of calories
- Fat33g55% of calories
- ✓ Low sodium
At a glance
One serving of Seared Calamari with Basil (385 g) has 531 calories, with 28 g of protein, 33 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (56% DV), dietary fiber (26% DV) and Vitamin C (25% DV). Keep an eye on saturated fat and cholesterol, which provide 23% and 88% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Dietary fiber26%
- Vitamin C25%
- Vitamin E50%
- Vitamin K95%
- Riboflavin (B2)41%
Good source of
10–19% of the daily value
- Vitamin A12%
- Thiamine13%
- Niacin19%
- Vitamin B618%
- Choline15%
Watch
20%+ of the daily value
- Saturated fat23%
- Cholesterol88%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Lemon juice
¼ stalk, medium Celery
⅛ cup Olive oil
⁷⁄₁₆ cup White beans
½ cup leaves, whole Basil
⅛ small Onion
35g Arugula- 🥄½ tbsp Water
4 oz Squid
¼ large whole Tomatoes
¼ tbsp Canola oil
Directions
- 1
Blanch basil in a small saucepan of boiling water 15 seconds, then drain in a sieve and rinse under cold water to stop cooking.
- 2
Drain basil and squeeze out excess liquid, then pure in a blender with olive oil, water, lemon juice, and 1/2 teaspoon each of salt and pepper until dressing is bright green and smooth, about 1 minute.
- 3
Cut each body sac of calamari lengthwise along seam to open into a flat piece; rinse well. Pat calamari dry, then cut body sacs into 1-inch pieces and halve any large tentacles lengthwise.
- 4
Toss beans, tomatoes, celery, and onion with 1/3 cup basil dressing, then gently toss with greens. Season with salt and lemon juice, then divide among 4 plates.
- 5
Heat griddle over high heat until hot. Meanwhile, toss calamari with 1/4 teaspoon salt. Brush griddle with vegetable oil, then cook calamari in 1 layer, stirring occasionally with tongs, until browned in spots and just cooked through, 2 to 3 minutes. Divide calamari among salads; drizzle with some of remaining dressing.
Vitamins & minerals
Amounts for 1 serving (385 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 106 μg | 12% |
| Vitamin C | 23 mg | 25% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 50% |
| Vitamin K | 114 μg | 95% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 136 μg | 34% |
| Vitamin B12 | 1 μg | 61% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 85 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 209 mg | 21% |
| Iron | 5 mg | 67% |
| Potassium | 1,119 mg | 24% |
| Magnesium | 128 mg | 30% |
| Phosphorus | 396 mg | 57% |
| Zinc | 3 mg | 30% |
| Copper | 3 mg | 282% |
| Manganese | 1 mg | 40% |
| Selenium | 53 μg | 96% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 46 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,110 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.4 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,171 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 22 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 531 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 44minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Seared Calamari with Basil?
One serving of Seared Calamari with Basil (1 serving) has 531 calories, which works out to 138 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Seared Calamari with Basil high in protein?
It provides a solid 28 g of protein per serving (56% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Seared Calamari with Basil keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Seared Calamari with Basil?
77 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Seared Calamari with Basil?
3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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