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Photo of Lemon squid with Mediterranean salad by WW

Lemon squid with Mediterranean salad

Total Time
20 min
10 min
10 min
Imagine you’re on an idyllic Croatian island as you tuck into this sensational squid salad. Capsicum and eggplant add brightness and flavour


Rice bran oil

1 tbs


1 medium, thinly sliced

Red capsicum

1 small, cut into 8 pieces

Calamari or squid, raw

600 g, hoods, cleaned, cut into triangles


1 clove(s), crushed

Lemon juice

2 tbs


2 small, cut into ribbons

Snow peas

100 g, thinly sliced

Mixed salad leaves

120 g

Fresh red chilli

1 whole, thinly sliced

Fresh coriander

¼ cup(s)

Fresh mint

¼ cup(s)

Cooked brown rice

2 cup(s)

Oil spray

4 x 3 second spray(s)


  1. Lightly spray both sides of eggplant and capsicum with oil. Heat a large non-stick frying pan over medium heat. Cook eggplant, in batches, for 3–4 minutes each side or until lightly browned. Transfer to a plate. Add capsicum to pan and cook, turning, for 3–4 minutes or until lightly browned. Add to eggplant.
  2. Heat oil in same cleaned pan over high heat. Add garlic, chilli and squid and cook, tossing, for 1–2 minutes or until squid is just cooked through. Add lemon juice and toss to coat. Set pan aside and cover to keep warm.
  3. Place eggplant, capsicum, zucchini, snow peas, salad leaves, coriander and mint in a large bowl and toss to combine. Divide salad and rice among serving plates. Top with squid mixture. Drizzle with pan juices. Serve.


Rice bran oil has a high smoke point, so it won’t burn at high heat. It has a subtle, nutty taste that complements the delicate flavours of the squid. If unavailable you can use canola or sunflower oil.