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 starterINGREDIENTS• 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
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 3-4 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 INFORMATIONFigures when served as a starter*Kcal364Fat (g)32.0Carbs (g)5.3Sugars (g)0.80Protein (g)14.4Fibre (g)0.78*Assuming the recipe yields 4 servings.