Equipment
Ingredients
Vinaigrette
- 90 g dijon mustard
- 120 ml lemon juice, fresh
- 2 garlic, peeled and crushed
- 2 g salt
- 120 ml olive oil
Main
- 2 fennel, trimmed
- 8 whole cleaned cuttlefish, thawed and soaked
- 200 g green beans, trimmed
- 60 ml olive oil
- 1 g black pepper, coarsely ground
- 15 g parsley, chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 643 kcal
- Protein
- 36 g
- Carbohydrates
- 20 g
- Fat
- 48 g
- Fiber
- 7 g
- Sugar
- 9 g
- Sodium
- 1166 mg
- Saturated Fat
- 6 g
- Monounsaturated Fat
- 33 g
- Polyunsaturated Fat
- 5 g
- Potassium
- 1421 mg
- Calcium
- 281 mg
- Iron
- 13.0 mg
- Magnesium
- 93 mg
- Phosphorus
- 759 mg
- Zinc
- 0.5 mg
- Vitamin A
- 331 mcg
- Vitamin C
- 50 mg
- Vitamin E
- 7.6 mg
- Vitamin K
- 205 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.07 mg
- Riboflavin
- 0.11 mg
- Niacin
- 1.4 mg
- Folate
- 69 mcg
- Water
- 212 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Shave the fennel bulbs into thin crosswise slices using a mandoline or sharp knife.
Whisk the Dijon mustard and lemon juice together in a small bowl until combined.
Stir the crushed garlic and salt into the mustard mixture.
Slowly pour 120ml of olive oil into the bowl while whisking constantly to create a broken emulsion.
Preheat the broiler to high (approximately 290°C/550°F) with the oven rack positioned 15cm (6 inches) from the heat source.
Bring a pot of lightly salted water to a boil.
Lay the drained cuttlefish in a single layer on a lightly oiled broiling pan, then coat with 60ml olive oil, salt, and pepper.
Cook the green beans in the boiling water for 3 to 4 minutes until tender.
Drain the beans and cut them into thirds.
Broil the cuttlefish for 2 minutes per side, turning once, until they appear puffed and opaque.
Layer shaved fennel on plates, top with green beans, drizzle with vinaigrette, and finish with the cuttlefish, cooking juices, and chopped parsley.
Chef's Notes
- For the best texture, ensure your cuttlefish is fresh or properly thawed. Soaking in water as instructed helps tenderize it, especially if it's frozen.
- When making the broken vinaigrette, whisking continuously as you slowly add the oil is crucial for creating a stable emulsion. Don't rush this step.
- Be careful not to overcook the cuttlefish; it can become tough quickly. Broiling for a short time, just until opaque and puffed, is ideal.
- Shave the fennel as thinly as possible for the best raw texture. A mandoline is highly recommended for this.
- Taste and adjust the seasoning of the vinaigrette before serving. You might want a bit more salt or lemon juice depending on your preference.
Storage
Refrigerator: 24 hours — Fennel will lose crispness; best consumed immediately.
Reheating: Gently warm cuttlefish in a pan; do not microwave to avoid rubbery texture.
Troubleshooting
Cuttlefish is tough and rubbery
Cause: Overcooking under the broiler
Fix: Cannot be fixed
Prevention: Strictly adhere to the 2-minute per side timing and ensure the broiler is fully preheated.
Cultural Context
Cuttlefish, known as 'seppia' in Italy, is a beloved cephalopod in Mediterranean cuisine, particularly in coastal regions of Italy and Greece. It's often prepared simply to highlight its delicate flavor and tender texture, with dishes like this showcasing fresh, seasonal ingredients.
