Recipes · Spanish · Burgers and Sandwiches
Bocadillo de Calamares (Squid Sandwich)
One serving has 552 kcal and 29 g protein, and at least a fifth of a woman's daily need of copper (270%), selenium (167%), riboflavin (78%), cobalamin (65%), phosphorus (53%) and thiamin (51%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (241 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: gluten, shellfish
Ingredients
- 120 g Squid, raw
- 20 g Flour, all-purpose
- 15 g Vegetable oil
- 80 g Bread rolls, hard
- 5 g Lemon juice
- 0.5 g Salt
- 0.3 g Black pepper
Method
- Slice the squid into rings and pat dry with paper towel.
- Season the flour with the salt and pepper, then toss the squid rings through it to coat lightly.
- Heat the oil in a pan until shimmering and fry the squid in batches for 1-2 minutes until golden and just cooked through; drain on paper towel.
- Split the bread roll and warm it briefly in the oven or a dry pan.
- Squeeze the lemon juice over the fried squid.
- Pile the squid into the roll and serve immediately while crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 552 kcal | 26% |
| Carbohydrates | 61.6 g | |
| Water | 126 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 28.7 g | 60% |
| Tryptophan | 0.33 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 1.6 g | |
| Methionine | 0.6 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.89 g | |
| Valine | 1.3 g | |
| Histidine | 0.58 g | |
| Fat | 20.3 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 10.7 g | |
| Docosahexaenoic Acid (DHA) | 0.41 g | |
| Eicosapentaenoic Acid (EPA) | 0.18 g | |
| Omega-6 | 8.9 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 280 mg | |
| Calcium | 119 mg | 12% |
| Copper | 2.4 mg | 270% |
| Iron | 4.4 mg | 25% |
| Magnesium | 66.4 mg | 21% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 368 mg | 53% |
| Potassium | 412 mg | 9% |
| Selenium | 91.8 µg | 167% |
| Sodium | 682 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.56 mg | 51% |
| Riboflavin (vitamin B2) | 0.86 mg | 78% |
| Niacin (vitamin B3) | 7.2 mg | 51% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 120 µg | 30% |
| Cobalamin (vitamin B12) | 1.6 µg | 65% |
| Choline | 90 mg | 21% |
| Vitamin A | 12.1 µg | 2% |
| Vitamin C | 7.6 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 20% |
| Vitamin K | 28.6 µg | 32% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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