La sepia es uno de los moluscos más consumidos en nuestro país, su fama ha incrementado no solo a su sabor y a las distintas variantes de cocina que ofrece, sino también a los beneficios que aporta a nuestro organismo.
Desde Asador City Wok Alfafar te contamos cuales son los beneficios de la sepia, sus propiedades y sus valores nutricionales para que puedas disfrutar de este manjar tan delicioso que nos proporciona el mar.
Entre los principales beneficios de la sepia, encontramos su alto contenido en vitamina E que ayuda a proteger nuestro sistema inmunitario, vitamina A y algunas vitaminas del complejo B como la vitamina B1, B2, B3, B6, B9 y B12.
Por otro lado, su aporte de selenio previene enfermedades cardiovasculares y retrasa el envejecimiento celular por lo que es un antioxidante natural, también es un pescado que cuenta con propiedades anticancerígenas y contiene yodo que es indispensable para el crecimiento y desarrollo de los niños ayudando al buen funcionamiento de sus células.
Además, es una fuente excelente de proteína de buena calidad que ayuda al crecimiento de nuestro tejido muscular y nos aporta la mayoría de los aminoácidos esenciales que necesitamos.
Se suele recomendar en las dietas de pérdida de peso por su bajo contenido en grasas y es que cada 100 gramos de sepia, sólo 0’9 gramos son grasa. Sin embargo, tampoco es bueno abusar de este pescado ya que presenta un contenido en colesterol elevado.
Por último, contiene riqueza en minerales entre los que destacan el calcio, el hierro, el yodo, el magnesio, el zinc y el selenio.
Los valores nutricionales que nos pueden aportar 100 gramos de sepia son los siguientes:
Como ya hemos mencionado, la sepia es un alimento muy reconocido por su versatilidad a la hora de ser cocinado y elaborar recetas. Así que vamos con una de las recetas mediterráneas que más nos gustan y además saludable:
Necesitaremos 800 gr de sepia, 4 dientes de ajo, perejil fresco, 30 ml de vino blanco, sal, pimienta negra recién molida, 5 cucharadas de aceite de oliva virgen extra y alioli o mayonesa.
Hay que saber que la calidad de la sepia es clave para que este plato exprima su máximo sabor y textura, de todos modos, para que quede tierna, tendremos que pasarla poco por la sartén.
Lo primero que haremos será pelar los dientes de ajo y ponerlos en un mortero con el perejil y un poco de sal hasta conseguir una pasta. Añadimos 3 cucharadas de aceite, 30 ml de vino blanco y lo mezclamos hasta dejar una mezcla bastante disuelta.
Luego trocearemos la sepia en cubos, la lavaremos y la secaremos, ponemos una plancha a calentar al mínimos y cuando esté muy caliente vertemos una cucharada de aceite y cambiamos a fuego fuerte.
Añadimos la sepia y removemos durante un minuto, la retiramos y la ponemos en un plato que tenga papel de cocina para que absorba el aceita.
Limpiamos la sartén con un papel y vertemos otra cucharada de aceite, volvemos a añadir la sepia, la salpimentamos y la doramos durante 2 minutos. Añadimos la primera mezcla que hemos hecho, lo removemos durante unos segundos y lo emplatamos con la mayonesa y el alioli al gusto.
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