Recipe description
July 21, 2026
Grilled calamari with salad
Grilled calamari with salad supports gentle digestion and plant diversity.
High Protein
Easy Recipe
Protein Rich
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Balanced mix of lean protein and fiber-rich vegetables.
- Includes colorful plant foods that support dietary diversity.
- Healthy fats from olive oil and herbs support gut-friendly eating.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Calamari
200
gram
Lettuce
1
bowl
Cucumber
1
piece
Tomato
2
piece
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Clean and prepare the calamari by removing any cartilage and cutting into rings or leaving whole if preferred.
2
Prepare the salad by washing and chopping the lettuce, cucumber, and tomatoes. Thinly slice the red onion.
3
In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper to create the dressing.
4
Toss the salad ingredients with half of the dressing and arrange on serving plates.
5
Heat a grill pan or barbecue over medium-high heat. Brush the calamari with olive oil and season with salt and pepper.
6
Grill the calamari for 2-3 minutes per side until cooked through and slightly charred.
7
Arrange the grilled calamari on top of the salad.
8
Drizzle with the remaining dressing and garnish with fresh parsley.
9
Serve immediately while the calamari is still warm.
More Recipes For Your Gut
Nutrition
244 kcal
Calories
15 g
Protein
12 g
Carbohydrates
3 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is calamari a good source of protein?
Yes. Calamari is a lean protein, with about 15 g per 100 g. A 200 g portion provides roughly 30 g of protein, depending on cut and cooking.
How many servings does this recipe make?
2 servings.
Can I prepare this in advance?
You can prep components ahead (wash and chop vegetables, make the dressing). Calamari is best cooked fresh. Cooked calamari and the salad can be stored separately in the fridge for 1–2 days and reheated gently.
Is this recipe suitable for a low-fat diet?
It’s relatively lean, but the dressing uses olive oil. To reduce fat, use 1 tablespoon of olive oil or a lighter vinaigrette.
What substitutions work for dietary restrictions?
The recipe is gluten-free by default. If you don’t eat seafood, substitute with firm tofu or chickpeas. For vegetarian/vegan, remove the calamari and add plant-based protein. Check labels for hidden gluten.
How do I know when the calamari is cooked?
It should be white and opaque and tender, not rubbery. Grill 2–3 minutes per side; avoid overcooking.
How spicy is this dish? Can I adjust the heat?
The recipe as written is not spicy. To add heat, sprinkle chili flakes or add hot sauce to the dressing, or finish with a pinch of red pepper.
What are the prebiotic benefits of the salad ingredients?
The salad includes fiber-rich veggies (lettuce, cucumber, tomato, red onion) and parsley. Red onion contains prebiotic compounds; fiber supports gut bacteria; polyphenols in vegetables may support gut health.
Can I cook this without a grill?
Yes. Use a grill pan on the stove or broil in the oven. Brush the calamari with oil and cook until opaque.
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