Discover the best Calamari Salad recipe with tender squid, crisp vegetables and zesty dressing. Fresh, healthy and easy to make at home.
There is something incredibly refreshing about a well-made Calamari Salad. Combining tender squid with crisp vegetables, fragrant herbs and a vibrant citrus dressing creates a dish that feels light, colourful and wonderfully satisfying. Whether you’re preparing a casual family lunch, a summer picnic or an elegant dinner party starter, Calamari Salad always brings a touch of coastal charm to the table. Every bite offers the perfect balance of delicate seafood, crunchy vegetables and bright Mediterranean-inspired flavours.
One of the greatest things about Calamari Salad is its versatility. It can be served as a light meal, a hearty appetiser or a delicious side dish alongside grilled fish, roasted potatoes or warm crusty bread. The beauty of Calamari Salad lies in its simplicity. Fresh ingredients do most of the work, allowing the naturally sweet flavour of the calamari to shine without being overwhelmed. Once you master this recipe, you’ll find countless reasons to prepare Calamari Salad throughout the year.
In this detailed guide, you’ll discover exactly how to prepare restaurant-quality Calamari Salad in your own kitchen using straightforward techniques and everyday ingredients. We’ll cover everything from choosing fresh squid and preparing the perfect dressing to cooking the calamari so it remains wonderfully tender rather than rubbery. By the end of this recipe, you’ll have all the confidence you need to create an impressive Calamari Salad that looks stunning, tastes incredible and will quickly become one of your favourite seafood recipes.
Table of Contents
❤️ Why You’ll Love This Recipe
- 🦑 Wonderfully Tender Seafood – Properly cooked squid stays juicy, tender and delicious in every mouthful of Calamari Salad.
- 🥗 Fresh And Colourful – Crisp vegetables, fragrant herbs and vibrant citrus dressing create a beautiful presentation that’s perfect for any occasion.
- ⚡ Quick To Prepare – Most of the cooking takes only a few minutes, making this an ideal recipe for busy weekdays or last-minute entertaining.
- 💚 Healthy And Nutritious – Rich in lean protein while naturally low in carbohydrates, Calamari Salad fits comfortably into many balanced eating plans.
- 🍋 Packed With Bright Flavours – Fresh lemon juice, garlic and herbs complement the delicate seafood beautifully.
- 👨👩👧👦 Perfect For Sharing – This recipe comfortably serves six people, making it ideal for family meals and social gatherings.
- 🌍 Restaurant-Quality At Home – Impress your guests with a dish that looks elegant yet is surprisingly easy to prepare.
- 🥄 Easy To Customise – Add olives, avocado, roasted peppers or chilli flakes to create your own signature Calamari Salad.
🛒 Ingredients Needed (Serving 6 People)
- 🦑 900g Fresh Calamari (Squid), Cleaned and Sliced – The star ingredient. Fresh calamari provides a naturally sweet flavour and wonderfully tender texture when cooked correctly.
- 🍅 250g Cherry Tomatoes, Halved – Adds juicy sweetness and vibrant colour that complements the seafood beautifully.
- 🥒 1 Large Cucumber, Thinly Sliced – Brings refreshing crunch and lightness to the salad.
- 🧅 1 Medium Red Onion, Thinly Sliced – Adds a mild sharpness and beautiful colour contrast.
- 🫑 1 Red Bell Pepper, Thinly Sliced – Provides sweetness, crunch and additional vitamins.
- 🌿 ½ Cup Fresh Parsley, Finely Chopped – Gives the Calamari Salad a bright, herbaceous finish.
- 🌿 ¼ Cup Fresh Basil Leaves, Torn – Adds an aromatic Mediterranean flavour.
- 🍋 2 Large Lemons (Juice and Zest) – Fresh lemon juice brightens every bite while the zest enhances the citrus aroma.
- 🧄 3 Garlic Cloves, Finely Minced – Infuses the dressing with rich savoury flavour.
- 🫒 6 Tablespoons Extra Virgin Olive Oil – Creates a silky dressing while adding healthy fats.
- 🧂 1½ Teaspoons Sea Salt – Enhances the natural flavour of the calamari and vegetables.
- ⚫ 1 Teaspoon Freshly Ground Black Pepper – Adds gentle warmth and depth.
- 🌶️ ½ Teaspoon Chilli Flakes (Optional) – Perfect for those who enjoy a subtle spicy kick.
- 🫒 100g Black Olives, Sliced – Introduces a rich, savoury Mediterranean flavour.
- 🥬 100g Mixed Salad Leaves – Forms a fresh, crisp base for serving.
🍽️ Equipment Needed
- 🔪 Sharp Chef’s Knife – Essential for safely slicing the calamari and preparing the vegetables into even pieces.
- 🪵 Large Chopping Board – Provides a sturdy surface for food preparation while keeping ingredients organised.
- 🍲 Large Saucepan – Used to quickly cook the calamari in boiling water until perfectly tender.
- 🥣 Large Mixing Bowl – Ideal for gently combining the calamari, vegetables and dressing without crushing the ingredients.
- 🥄 Small Mixing Bowl – Perfect for whisking together the lemon dressing before adding it to the salad.
- 🥄 Measuring Spoons – Help ensure accurate seasoning and balanced flavours.
- 🧃 Citrus Juicer – Makes extracting fresh lemon juice quick and effortless.
- 🥢 Kitchen Tongs – Useful for removing the calamari from hot water and tossing the salad evenly.
- ⏲️ Kitchen Timer – Helps prevent overcooking the calamari, ensuring it remains tender rather than rubbery.
- 🍽️ Large Serving Platter or Salad Bowl – Allows the Calamari Salad to be presented beautifully, making it even more inviting for family and guests.
👨🍳 Step-By-Step Guide
Cooking Instructions:
Follow these detailed steps carefully to make perfect Calamari Salad every single time.
🥣 Step 1: Prepare The Calamari
- 🦑 If you’re using whole squid, remove the head, beak, quill and internal organs before washing thoroughly under cold running water.
- 🔪 Slice the tubes into approximately 1cm rings and leave the tentacles whole if they are small. Larger tentacles can be cut into bite-sized pieces.
- 🧻 Pat the calamari dry with kitchen paper to remove excess moisture. This helps maintain its delicate texture.
- 💡 Fresh, properly prepared squid is the secret to an exceptional Calamari Salad.
🔥 Step 2: Cook The Calamari
- 🍲 Bring a large saucepan of lightly salted water to a rolling boil.
- 🦑 Carefully add the calamari rings and tentacles.
- ⏲️ Cook for 1½–2 minutes only. Overcooking is the biggest reason calamari becomes tough.
- 🥄 Immediately transfer the cooked calamari into a bowl of iced water to stop the cooking process.
- ❄️ Leave for about 2 minutes before draining thoroughly.
- 🧻 Pat dry using paper towels.
- 🌟 This quick cooking method keeps your Calamari Salad beautifully tender and juicy.
🥒 Step 3: Prepare The Vegetables
- 🍅 Halve the cherry tomatoes.
- 🥒 Thinly slice the cucumber.
- 🧅 Slice the red onion into fine strips.
- 🫑 Slice the red pepper into thin ribbons.
- 🌿 Chop the parsley finely.
- 🌿 Tear the basil leaves by hand to preserve their aroma.
- 🫒 Slice the olives.
- 🥬 Wash and dry the salad leaves thoroughly.
Fresh vegetables provide colour, crunch and freshness that make Calamari Salad irresistible.
🍋 Step 4: Make The Dressing
In a small bowl, combine:
- 🫒 Extra virgin olive oil
- 🍋 Fresh lemon juice
- 🍋 Lemon zest
- 🧄 Minced garlic
- 🧂 Sea salt
- ⚫ Freshly ground black pepper
- 🌶️ Chilli flakes (optional)
- 🥄 Whisk until smooth and slightly emulsified.
- 🌿 The dressing should taste bright, fresh and perfectly balanced.
- 💚 A homemade dressing elevates Calamari Salad far beyond shop-bought alternatives.
🥗 Step 5: Assemble The Salad
- 🥣 Place the cooked calamari into a large mixing bowl.
- 🥒 Add the cucumber.
- 🍅 Add the cherry tomatoes.
- 🧅 Stir in the sliced onion.
- 🫑 Add the red pepper.
- 🫒 Fold through the olives.
- 🌿 Sprinkle in the parsley and basil.
- 🍋 Pour the dressing evenly over everything.
Use large spoons to gently fold the ingredients together until everything is evenly coated without crushing the vegetables.
Your colourful Calamari Salad is now beginning to come together beautifully.
❄️ Step 6: Chill Before Serving
- 🥣 Cover the bowl.
- ❄️ Refrigerate for 20–30 minutes.
- 🍋 This resting period allows the calamari to absorb the citrus dressing while the vegetables remain crisp.
- 🌊 Chilling also enhances the refreshing flavour that makes Calamari Salad such a popular seafood dish.
🍽️ Step 7: Garnish And Serve
- 🥬 Arrange fresh salad leaves on a serving platter.
- 🥗 Spoon the chilled Calamari Salad over the leaves.
- 🌿 Garnish with extra parsley.
- 🍋 Add lemon wedges around the platter.
- 🫒 Finish with a light drizzle of extra virgin olive oil.
Serve immediately while beautifully chilled.
Every serving of Calamari Salad should be bursting with vibrant colours, tender seafood and refreshing citrus flavours.
✅Your Calamari Salad is ready to enjoy!🎉
💯 Tips For A Perfect Result
- 🦑 Buy The Freshest Squid Possible – Fresh calamari delivers the sweetest flavour and the most tender texture for your Calamari Salad.
- ⏱️ Never Overcook The Calamari – Cook for only 1½–2 minutes. Longer cooking will make the squid rubbery.
- ❄️ Use an Ice Bath Immediately – Rapid cooling locks in tenderness and stops residual cooking.
- 🍋 Always Use Fresh Lemon Juice – Fresh citrus provides brightness that bottled juice simply cannot match.
- 🫒 Choose High-Quality Olive Oil – A fruity extra virgin olive oil greatly improves the overall flavour.
- 🌿 Add Herbs Just Before Serving – This keeps parsley and basil vibrant and aromatic.
- 🥒 Slice Vegetables Evenly – Uniform pieces create a more attractive presentation and balanced flavour in every bite.
- 🧂 Season Gradually – Taste before adding more salt, especially if using olives.
- 🥗 Allow Time To Chill – Resting for at least 20 minutes lets the dressing infuse every ingredient.
- 🍽️ Serve Cold Rather Than Warm – Chilled Calamari Salad offers the freshest flavour and the most enjoyable texture.
- 🌶️ Adjust The Heat – Add extra chilli flakes if you enjoy a little spice without overpowering the seafood.
- 🦐 Don’t Crowd The Pan – If cooking a larger quantity, boil the calamari in batches for even cooking.
🍽️ Serving Suggestions
- 🥖 Serve Calamari Salad with warm crusty artisan bread for a satisfying Mediterranean-style lunch.
- 🥔 Pair it with roasted baby potatoes seasoned with rosemary and garlic.
- 🍷 Enjoy alongside grilled sea bass, salmon or prawns for an impressive seafood feast.
- 🥗 Serve as a refreshing starter before grilled chicken or steak.
- 🥑 Add sliced avocado to transform Calamari Salad into a filling main-course meal.
- 🧀 Pair with feta cheese and olives for a delicious Greek-inspired platter.
- 🌽 Enjoy with grilled sweetcorn during summer barbecues.
- 🍚 Serve over fluffy rice, couscous or quinoa for a wholesome lunch.
- 🥬 Spoon into crisp lettuce cups for an elegant appetiser.
- 🍋 Finish with extra lemon wedges so guests can customise the citrus flavour.
🌈 Variations
- 🌶️ Spicy Calamari Salad
- Add extra chilli flakes, diced fresh chilli and smoked paprika for a fiery twist.
- 🧀 Greek-Style Calamari Salad
- Mix in feta cheese, cucumber, oregano and extra olives.
- 🥑 Avocado Calamari Salad
- Fold in diced ripe avocado just before serving for a creamy texture.
- 🍊 Citrus Calamari Salad
- Add orange segments and grapefruit pieces for extra freshness.
- 🥭 Tropical Calamari Salad
- Include mango, pineapple and fresh coriander for a sweet, summery flavour.
- 🥬 Green Garden Calamari Salad
- Add rocket, spinach, watercress and mixed leafy greens.
- 🧄 Garlic Herb Calamari Salad
- Increase the garlic and herbs for a bold Mediterranean flavour.
- 🍤 Mixed Seafood Salad
- Combine calamari with prawns, mussels and scallops for a luxurious seafood platter.
📋 Recipe At A Glance
- 🍽️ Recipe: Calamari Salad
- 👨👩👧👦 Serves: 6 people
- ⏱️ Preparation Time: 20 minutes
- 🔥 Cooking Time: 2 minutes
- ❄️ Chilling Time: 20–30 minutes
- ⌛ Total Time: Approximately 45–50 minutes
- 🌟 Difficulty Level: Easy
- 🦑 Cuisine: Mediterranean-Inspired Seafood
- 🥗 Course: Appetiser, Lunch, Light Dinner or Side Dish
- 🔥 Approximate Calories: 285 kcal per serving
Calamari Salad Recipe
Equipment
- 1 Sharp Chef’s Knife Essential for safely slicing the calamari and preparing the vegetables into even pieces.🪵
- 1 Large Chopping Board: Provides a sturdy surface for food preparation while keeping ingredients organised.
- 1 Large Saucepan: Used to quickly cook the calamari in boiling water until perfectly tender.
- 1 Large Mixing Bowl Ideal for gently combining the calamari, vegetables and dressing without crushing the ingredients.
- 1 Small Mixing Bowl Perfect for whisking together the lemon dressing before adding it to the salad.
- Measuring Spoons Help ensure accurate seasoning and balanced flavours.
- 1 Citrus Juicer – Makes extracting fresh lemon juice quick and effortless.
- Kitchen Tongs: Useful for removing the calamari from hot water and tossing the salad evenly.
- 1 Kitchen Timer – Helps prevent overcooking the calamari, ensuring it remains tender rather than rubbery.
- 1 Large Serving Platter or Salad Bowl – Allows the Calamari Salad to be presented beautifully, making it even more
Ingredients
- 900 g Fresh Calamari Squid – Cleaned and Sliced
- 250 g Cherry Tomatoes – Halved
- 1 Large Cucumber – Thinly Sliced
- 1 Medium Red Onion – Thinly Sliced
- 1 Red Bell Pepper – Thinly Sliced
- ½ Cup Fresh Parsley – Finely Chopped
- ¼ Cup Fresh Basil Leaves – Torn
- 2 Large Lemons Juice and Zest
- 3 Garlic Cloves – Finely Minced
- 6 Tablespoons Olive Oil – Extra Virgin
- 1½ Teaspoons Sea Salt
- 1 Teaspoon Freshly Ground Black Pepper
- ½ Teaspoon Chilli Flakes – Optional
- 100 g Black Olives – Sliced
- 100 g Mixed Salad Leaves
Instructions
Step 1: Prepare The Calamari
- If you’re using whole squid, remove the head, beak, quill and internal organs before washing thoroughly under cold running water.
- Slice the tubes into approximately 1cm rings and leave the tentacles whole if they are small. Larger tentacles can be cut into bite-sized pieces.
- Pat the calamari dry with kitchen paper to remove excess moisture. This helps maintain its delicate texture.
- Fresh, properly prepared squid is the secret to an exceptional Calamari Salad.
Step 2: Cook The Calamari
- Bring a large saucepan of lightly salted water to a rolling boil.
- Carefully add the calamari rings and tentacles.
- Cook for 1½–2 minutes only. Overcooking is the biggest reason calamari becomes tough.
- Immediately transfer the cooked calamari into a bowl of iced water to stop the cooking process.
- Leave for about 2 minutes before draining thoroughly.
- Pat dry using paper towels.
- This quick cooking method keeps your Calamari Salad beautifully tender and juicy.
Step 3: Prepare The Vegetables
- Halve the cherry tomatoes.
- Thinly slice the cucumber.
- Slice the red onion into fine strips.
- Slice the red pepper into thin ribbons.
- Chop the parsley finely.
- Tear the basil leaves by hand to preserve their aroma.
- Slice the olives.
- Wash and dry the salad leaves thoroughly.
- Fresh vegetables provide colour, crunch and freshness that make Calamari Salad irresistible.
Step 4: Make The Dressing
In a small bowl, combine:
- Extra virgin olive oil
- Fresh lemon juice
- Lemon zest
- Minced garlic
- Sea salt
- Freshly ground black pepper
- Chilli flakes (optional)
- Whisk until smooth and slightly emulsified.
- The dressing should taste bright, fresh and perfectly balanced.
- A homemade dressing elevates Calamari Salad far beyond shop-bought alternatives.
Step 5: Assemble The Salad
- Place the cooked calamari into a large mixing bowl.
- Add the cucumber.
- Add the cherry tomatoes.
- Stir in the sliced onion.
- Add the red pepper.
- Fold through the olives.
- Sprinkle in the parsley and basil.
- Pour the dressing evenly over everything.
- Use large spoons to gently fold the ingredients together until everything is evenly coated without crushing the vegetables.
- Your colourful Calamari Salad is now beginning to come together beautifully.
Step 6: Chill Before Serving
- Cover the bowl.
- Refrigerate for 20–30 minutes.
- This resting period allows the calamari to absorb the citrus dressing while the vegetables remain crisp.
- Chilling also enhances the refreshing flavour that makes Calamari Salad such a popular seafood dish.
Step 7: Garnish And Serve
- Arrange fresh salad leaves on a serving platter.
- Spoon the chilled Calamari Salad over the leaves.
- Garnish with extra parsley.
- Add lemon wedges around the platter.
- Finish with a light drizzle of extra virgin olive oil.
Notes
- 🦑 Don’t Overcook the Calamari: Cook the squid for just 1½–2 minutes, then immediately transfer it to an ice bath. This is the secret to keeping your Calamari Salad tender rather than rubbery.
- 🍋 Use Fresh Ingredients: Fresh calamari, lemons, herbs and crisp vegetables will give your salad the brightest flavour and best texture.
- ❄️ Chill Before Serving: Refrigerate the salad for 20–30 minutes before serving to allow the dressing to infuse the ingredients and enhance the refreshing taste.
- 🌿 Dress Just Before Serving: For the freshest texture, toss the salad with the dressing shortly before serving, especially if preparing it in advance.
- 🧂 Season To Taste: Since olives can be naturally salty, taste the salad before adding extra salt.
- 🥗 Best Enjoyed Fresh: Calamari Salad is at its finest on the day it is made. While leftovers can be refrigerated for up to 2 days, the vegetables will gradually lose some of their crispness.
- 🍽️ Customise It Your Way: Feel free to add avocado, feta cheese, capers, roasted peppers or extra chilli flakes to create your own delicious variation while maintaining the fresh Mediterranean character of the dish.
❄️ Storage Instructions
- 🥣 Refrigerator: Store leftover Calamari Salad in an airtight container in the fridge for up to 2 days.
- 🧊 Keep It Chilled: Always refrigerate promptly after serving to maintain freshness and food safety.
- 🍋 Refresh Before Serving: Stir gently and add a squeeze of fresh lemon juice plus a drizzle of olive oil before serving leftovers to revive the flavours.
- 🚫 Do Not Freeze: Freezing is not recommended, as the calamari can become chewy and the vegetables will lose their crisp texture once thawed.
- 🥗 Best Enjoyed Fresh: **Calamari Salad is at its absolute best on the day it is prepared, when the vegetables are crisp, and the dressing is vibrant.
🥗 Nutritional Information (Approximate Per Serving)
Serving Size: 1 of 6 servings
Please note: Nutritional values are approximate and may vary depending on the exact ingredients and brands used.
| Nutrient | Amount Per Serving | % Daily Value (DV) |
|---|---|---|
| Calories | 285 kcal | 14% |
| Protein | 27g | 54% |
| Total Fat | 15g | 19% |
| Saturated Fat | 2.5g | 13% |
| Carbohydrates | 10g | 4% |
| Dietary Fibre | 3g | 11% |
| Sugars | 5g | — |
| Cholesterol | 235mg | 78% |
| Sodium | 620mg | 27% |
| Potassium | 620mg | 13% |
| Vitamin C | 72mg | 80% |
| Vitamin A | 1,150 IU | 23% |
| Iron | 2.8mg | 16% |
| Calcium | 82mg | 6% |
Daily Value (DV) percentages are based on a 2,000-calorie diet.
Nutritional data source: USDA FoodData Central↗
🌿 Health Benefits And Advice
- 💪 Excellent Source Of Lean Protein – Calamari Salad provides high-quality protein that helps build and maintain muscles while keeping you feeling fuller for longer.
- ❤️ Supports Heart Health – Extra virgin olive oil contains heart-friendly monounsaturated fats that may help support healthy cholesterol levels when enjoyed as part of a balanced diet.
- 🍋 Rich in Vitamin C – Fresh lemons, peppers and tomatoes contribute Vitamin C, which supports the immune system and promotes healthy skin.
- 🧠 Contains Essential Minerals – Squid naturally provides selenium, phosphorus, copper and zinc, all of which contribute to normal body functions.
- 👀 Supports Eye Health – Bell peppers and parsley provide antioxidants, including Vitamin A and carotenoids, which help maintain healthy vision.
- 🌱 Packed With Antioxidants – Fresh herbs and colourful vegetables help combat oxidative stress and support overall wellbeing.
- ⚖️ Suitable For Balanced Diets – Because Calamari Salad is naturally high in protein and relatively low in carbohydrates, it fits well into many healthy eating plans.
- 🧂 Watch Your Sodium Intake – If reducing salt, use low-sodium olives and season lightly to keep the dish heart-friendly.
- 🥗 Serve With Whole Grains – Pairing Calamari Salad with quinoa, brown rice or wholemeal bread creates a more balanced meal.
Note: The information provided in this blog post is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making significant changes to your diet.
❓ Frequently Asked Questions
Q1. Can I Make Calamari Salad In Advance?
👉 Yes. Calamari Salad can be prepared several hours ahead of serving. For the freshest flavour and crispest vegetables, store it in the refrigerator and add the herbs just before serving.
Q2. Why Did My Calamari Become Rubbery?
👉 Overcooking is the most common cause. Cook the squid for only 1½–2 minutes, then immediately transfer it into iced water to preserve its tender texture.
Q3. Can I Use Frozen Squid?
👉 Absolutely. Frozen squid works very well for Calamari Salad. Thaw it completely in the refrigerator, rinse thoroughly and pat it dry before cooking.
Q4. Is Calamari Salad Healthy?
👉 Yes. Calamari Salad is rich in lean protein, vitamins and minerals while remaining relatively low in carbohydrates. It’s a nutritious option when enjoyed as part of a balanced diet.
Q5. What Herbs Work Best In Calamari Salad?
👉 Fresh parsley and basil are classic choices, but dill, coriander, mint and oregano also complement Calamari Salad beautifully.
Q6. Can I Grill The Calamari Instead Of Boiling It?
👉 Certainly. Lightly brush the squid with olive oil and grill over high heat for about 1–2 minutes per side before adding it to your Calamari Salad.
Q7. How Long Does Calamari Salad Last In The Fridge?
👉 Properly stored in an airtight container, Calamari Salad remains fresh for up to two days. It is best enjoyed within 24 hours for optimum texture.
Q8. Can I Add Other Seafood?
👉 Yes. Prawns, scallops, mussels or octopus make wonderful additions and turn Calamari Salad into an impressive mixed seafood dish.
💭 Final Thoughts
Preparing Calamari Salad at home is far easier than many people imagine. With fresh ingredients, careful preparation and just a couple of minutes of cooking, you can create a restaurant-quality seafood dish that’s bursting with colour, flavour and freshness. From the tender calamari to the crisp vegetables and zesty lemon dressing, every mouthful celebrates the best of Mediterranean-inspired cooking. Whether you’re making Calamari Salad for a weekday lunch or a special gathering, this recipe delivers impressive results with minimal effort.
One of the greatest strengths of Calamari Salad is its remarkable versatility. Serve it as a refreshing starter, a wholesome main course or an elegant side dish alongside grilled seafood, roasted vegetables or warm artisan bread. You can also personalise your Calamari Salad by adding creamy avocado, tangy feta cheese, spicy chilli flakes or extra herbs, ensuring there’s a variation to suit every taste and occasion.
We hope this Calamari Salad recipe becomes a treasured favourite in your kitchen. Once you’ve mastered the simple cooking technique and vibrant dressing, you’ll discover why Calamari Salad continues to be loved around the world. Gather your freshest ingredients, invite family and friends to the table, and enjoy every delicious bite of this bright, healthy and satisfying seafood classic. Happy cooking from everyone at 9jaKitchen.com! 🦑🥗🍋
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