This light and delicious meal is perfect for lunch or dinner. The parsley, chilli, rocket and squid bring a vibrant touch to the dinner table whilst the lemon juice adds a refreshing zest to the finished recipe. You can even serve as a starter if you’re having guests over.
Serves 2 as a main course or 4 as a starter
INGREDIENTS
• 350g good quality frozen squid (thoroughly defrosted)
• 4 tablespoons olive oil
• 1 handful of parsley leaves, roughly chopped
• 2 cloves of garlic, crushed
• 1 red chilli, deseeded chopped
• sea salt and freshly ground black pepper
• 75ml extra virgin olive oil
• Rocket leaves
• Squeeze of lemon juice, plus lemon wedges to serve
METHOD
Place the prepared squid pieces into a bowl and drizzle with the 4 tablespoons olive oil to cover, then season with salt and pepper. Put the parsley, garlic and chilli into a bowl, season with salt and pepper and add the olive oil to make a loose sauce. Set aside while you preheat your frying pan or grill pan for cooking the squid. Place a grill pan or large frying pan on a high heat and allow to get really hot, this may take 10 minutes. Transfer the squid from the bowl to the hot pan, in a single layer, and cook for 3 to 4 minutes on each side or until slightly browned around the edges. The edges will curl up a little while cooking.
Once the squid is cooked, transfer it to warm plates, drizzle with the chilli and parsley oil, scatter each plate with a few rocket leaves. Add a squeeze of lemon juice (and wedges) if you wish. Serve straight away.
NUTRITIONAL INFORMATION
Figures when served as a starter*
| Kcal | 364 |
| Fat (g) | 32.0 |
| Carbs (g) | 5.3 |
| Sugars (g) | 0.80 |
| Protein (g) | 14.4 |
| Fibre (g) | 0.78 |
*Assuming the recipe yields 4 servings.
These recipes are perfect for someone who is taking two shakes a day and looking for an addition to their healthy active lifestyle.
DomoArigato 