Squids In

September 22, 2016

We're guessing you hadn’t thought of cooking squid for lunch before  but as well as being real tasty, it is low in fat and extremely rich in protein. Perfect for a rugby player then!

Roast squid salad


- 800g fresh prepared squid
- Zest 3 limes (save the juice for the salad, and wedges for serving)
- 2 tbsp extra virgin olive oil
- 3 garlic cloves, chopped fine
- 1½ tsp pink peppercorns
- For the salad
- 1 large red onion, sliced
- 1 large mango, diced
- 1 large red chilli, finely sliced
- 400g can mixed beans
- 3 ripe avocados
- Small pack coriander


  1. Marinate the squid for at least 30 mins.

- First, slash the squid tubes all over at 5mm-1cm intervals on each side cutting right through. Put into a bowl with the lime, oil, garlic, zest and peppercorns.

- For the salad, toss the onion, mango and chilli with the lime juice, and a pinch of salt and leave for 10 mins. Add the beans to the bowl.

- Halve the avocado and take the stone out then loosen the meat from the flesh with a spoon, dice it into the salad bowl, then add plenty of seasoning.

- Season the squid with sea salt.

- Heat a pan and when slightly smoking add your squid and toss fast. You’re looking for it to shrink in size and get a slightly golden brown colour to the edges-it should take around 3-4mins, Toss the salad ingredients together with the juices from the squid pan , pile onto a few plates and top with the hot squid and coriander.

- Serve with a couple of lime wedges.

The nutrition is pretty good as well...

Nutiritional value

Kcalories - 374
protein - 26g
carbs - 21g
fat - 21g
saturates - 4g
fibre - 7g
sugar - 11g
salt - 0.4g

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Comments (1)

  1. TomMay13Sevenoaks RFC Sep 15, 2014 at 04:43 PM

    I'm doing this tonight - looks amazing!