Photo of Calamari Rings with Spicy Salsa by WW

Calamari Rings with Spicy Salsa

2 - 4
PersonalPoints™ per serving
Total Time
30 min
20 min
10 min
Why deep fry squid rings when you can increase the taste and lower the fat, calories and PointsPlus value with this easy adaptation.


Fresh tomato(es)

2 large, finely chopped

Uncooked red onion(s)

1 small, finely chopped


¼ medium, finely chopped


2 tbsp(s)

Ground coriander

2 tbsp(s)

Chili powder


Table salt

1 tsp(s)

Black pepper

1 pinch

Cooked squid

350 gm, rings

Fat free skim milk

2 tbsp(s)

Polenta, dry

50 gm, or instant semolina

Cooking spray

1 spray(s), low-fat


  1. First make the salsa by mixing together the tomatoes, red onion, cucumber, tomato ketchup, coriander or parsley and chilli powder. Season. Set aside.
  2. Pat the squid rings dry with kitchen paper, then put them into a bowl with the milk. Season.
  3. Put the polenta or semolina into a large polythene bag or sprinkle it onto a plate. Add the squid rings and toss to coat.
  4. 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.