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Calamari rings with spicy salsa

Total Time
0:30
Prep
0:20
Cook
0:10
Serves
4
Difficulty
Easy
Don't deep fry squid rings when you can increase the taste and lower the fat with this easy adaptation.
Ingredients
  • Tomato
    2 large, finely chopped
  • Onion(s)
    1 small, red, finely chopped
  • Cucumber
    ¼ individual, finely chopped
  • Tomato ketchup
    2 tablespoons
  • Coriander, fresh
    2 tablespoons, chopped, or parsley
  • Chilli Powder
    ⅛ teaspoons, level
  • Salt
    1 pinch
  • Black pepper
    ¼ teaspoons
  • Squid, raw
    350 g, rings
  • Skimmed Milk
    2 tablespoons
  • Polenta, Dry
    50 g, or instant semolina
  • Calorie controlled cooking spray
    5 spray(s)
Instructions
  1. First make the salsa by mixing together the tomatoes, red onion, cucumber, tomato ketchup, coriander or parsley and chilli flakes or 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.

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