Sepia a la Plancha: Grilled Cuttlefish Delight

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Sepia a la Plancha, or Grilled Cuttlefish, is a popular seafood dish enjoyed in Mediterranean cuisine, particularly along the coastal regions of Spain, Italy, and Greece. This simple yet flavorful preparation highlights the natural sweetness and tender texture of cuttlefish, enhanced by grilling over an open flame or hot grill pan. Sepia a la Plancha is often served with a drizzle of olive oil, a squeeze of lemon, and paired with fresh herbs for a delightful Mediterranean dining experience. Let’s explore the origins, ingredients, and steps to prepare this classic dish that celebrates the richness of seafood.

Origins and Culinary Heritage

Sepia, known as cuttlefish in English, is a cephalopod mollusk closely related to squid and octopus. In Mediterranean cuisine, cuttlefish is prized for its mild flavor and tender texture, making it ideal for grilling, frying, or stewing. Sepia a la Plancha originates from coastal regions where fresh seafood is abundant, and grilling over an open flame is a traditional cooking method that enhances the natural flavors of the sea. This dish reflects the simplicity and elegance of Mediterranean culinary traditions, offering a satisfying and nutritious meal.

Ingredients for Sepia a la Plancha

To prepare Sepia a la Plancha, gather the following ingredients:

  • For the Cuttlefish:
    • 4 medium-sized cuttlefish (about 500 g), cleaned and gutted
    • Salt and pepper to taste
  • For Grilling:
    • Olive oil, for drizzling
    • Lemon wedges, for serving
    • Fresh parsley, chopped (optional, for garnish)
  • Accompaniments:
    • Crusty bread
    • Grilled vegetables
    • Aioli or garlic mayonnaise (optional)


Step 1: Preparation
  1. Clean the Cuttlefish: Rinse the cuttlefish under cold water and pat dry with paper towels. Remove the backbone and any remaining innards. Score the outer skin in a crisscross pattern to prevent curling during grilling.
  2. Season the Cuttlefish: Season both sides of the cuttlefish with salt and pepper to taste. Ensure the seasoning penetrates into the scored areas for even flavor distribution.
Step 2: Grilling the Cuttlefish
  1. Preheat the Grill: Preheat an outdoor grill or grill pan over medium-high heat. Brush the grill grates with olive oil to prevent sticking.
  2. Grill the Cuttlefish: Place the seasoned cuttlefish on the hot grill. Grill for about 3-4 minutes on each side, or until the flesh is opaque and lightly charred, with grill marks.
  3. Basting (Optional): While grilling, you can baste the cuttlefish with a mixture of olive oil, lemon juice, and minced garlic to enhance the flavor and keep it moist.
Step 3: Serving Sepia a la Plancha
  1. Transfer and Rest: Remove the grilled cuttlefish from the grill and transfer it to a serving platter. Let it rest for a few minutes to allow the juices to redistribute.
  2. Drizzle and Garnish: Drizzle the grilled cuttlefish with extra virgin olive oil. Squeeze fresh lemon juice over the top and sprinkle with chopped fresh parsley for a burst of freshness and color.
  3. Accompaniments: Serve Sepia a la Plancha hot, accompanied by crusty bread to soak up the juices and grilled vegetables for a balanced meal. Aioli or garlic mayonnaise can be served on the side for additional flavor.

Culinary Tips and Variations

  • Marinade: Marinate the cuttlefish in a mixture of olive oil, lemon juice, minced garlic, and herbs (such as thyme or oregano) for 30 minutes before grilling for added flavor.
  • Alternative Cooking Methods: If grilling outdoors isn’t an option, you can use a grill pan on the stovetop or broil the cuttlefish in the oven on high heat.
  • Seasoning Variations: Experiment with different seasonings such as smoked paprika, cayenne pepper, or a pinch of saffron for a unique flavor profile.

Nutritional Benefits

Sepia a la Plancha is a nutritious dish rich in protein, vitamins, and minerals. Cuttlefish is low in fat and calories but high in essential nutrients like vitamin B12, selenium, and omega-3 fatty acids, promoting heart health and overall well-being. Grilling the cuttlefish with olive oil adds healthy fats and enhances its natural flavors, making it a satisfying and wholesome seafood choice.


Sepia a la Plancha embodies the simplicity and deliciousness of Mediterranean cuisine, offering tender and flavorful cuttlefish with a hint of smokiness from grilling. Whether enjoyed as a main course or part of a seafood spread, this dish celebrates the quality and freshness of seafood. Embrace the flavors of Sepia a la Plancha with this traditional recipe and savor the delicate sweetness and texture of grilled cuttlefish, accompanied by Mediterranean-inspired garnishes that elevate the dining experience.

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Written by Robert Zelesky

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