Calamari Rings with Spicy Salsa
2 large, finely chopped
Uncooked red onion(s)
1 small, finely chopped
¼ medium, finely chopped
350 gm, rings
Fat free skim milk
50 gm, or instant semolina
1 spray(s), low-fat
- First make the salsa by mixing together the tomatoes, red onion, cucumber, tomato ketchup, coriander or parsley and chilli powder. Season. Set aside.
- Pat the squid rings dry with kitchen paper, then put them into a bowl with the milk. Season.
- Put the polenta or semolina into a large polythene bag or sprinkle it onto a plate. Add the squid rings and toss to coat.
- Mist a large non-stick frying pan with low fat cooking spray. Add a few squid rings and cook for 4-6 minutes, turning once. Cook the rest in batches, misting each time with low fat cooking spray. Drain on kitchen paper. Serve with the salsa.