Lula à Provençal

Lula à Provençal is a vibrant Brazilian seafood dish that showcases tender calamari sautéed with aromatic herbs and a medley of vegetables, infused with a touch of lemon. This delightful dish is perfect for seafood lovers looking for a fresh and zesty meal.

Ingredients

• Calamari - 300 grams, cleaned and cut into rings
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Cherry tomatoes - 200 grams, halved
• Red bell pepper - 1 medium, diced
• Onion - 1 small, chopped
• Fresh parsley - 2 tablespoons, chopped
• Fresh basil - 2 tablespoons, chopped
• Lemon - 1, juiced and zested
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the olive oil in a large skillet over medium heat.
2. Add the chopped onion and minced garlic to the skillet, sautéing until they become translucent, about 3-4 minutes.
3. Stir in the diced red bell pepper and continue to cook for another 2-3 minutes until softened.
4. Add the calamari rings to the skillet and cook for about 3-4 minutes, stirring frequently until they turn opaque.
5. Incorporate the halved cherry tomatoes, lemon juice, and zest into the skillet. Season with salt and black pepper to taste.
6. Cook for an additional 2-3 minutes until the tomatoes soften slightly.
7. Remove from heat and stir in the chopped parsley and basil.
8. Serve immediately, garnished with additional herbs if desired.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 200 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids, promoting heart health.

Tags