Le seppie sono dei molluschi che vengono utilizzate per la preparazione di molte ricette di cucina: dagli antipasti ai primi, passando per i secondi. Oggi scopriremo come preparare le seppie in insalata, una ricetta light ma molto gustosa.
Dal punto di vista nutrizionale, le seppie presentano valori molto simili ai cosiddetti “pesci magri”: contengono 72 calorie ogni 100 grammi e sono ricche di vitamine A, B1, D e di sali minerali come potassio, fosforo, calcio e proteine; sono molto ricche di fibre e facilmente digeribili.
Seppie in insalata
Per due persone
Calorie: 180 calorie a porzione
Ingredienti: 700 grammi di seppie, una costa di sedano, una carota, una cipolla bianca, 4 rametti di prezzemolo, uno spicchio d’aglio, un limone, pepe nero in grano, aceto bianco, olio extravergine d’oliva, sale.
Preparazione
Pulite le seppie e lavatele bene sotto l’acqua corrente; in una casseruola mettete dell’acqua in modo da coprire le seppie; lavate il sedano, la carota e i gambi del prezzemolo, dopodiché affettate le verdure e mettetele nell’acqua insieme alla cipolla spellata e tagliata a spicchi e a un cucchiaino di pepe in grani e a un cucchiaio di aceto bianco.
Accendete il fuoco e fate raggiungere l’ebollizione all’acqua; a questo punto aggiungete le seppie e cuocetele per venti o trenta minuti; controllate la cottura con una forchetta ricordando che devono essere ben tenere. A cottura ultimata tagliate le seppie a listarelle e conditele con un’emulsione a base di olio extravergine d’oliva, qualche goccia di limone e un trito d’aglio e prezzemolo; regolate di sale e servite.
Le seppie così preparate possono essere consumate così al naturale oppure servite insieme a patate al vapore, insalata di stagione oppure riso.
Link utili:
Ricette light: seppie saltate con le verdure
Photo Credit | Thinkstock
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