Calamari rings with spicy salsa
2 large, finely chopped
1 small, red, finely chopped
¼ individual, finely chopped
2 tablespoons, chopped, or parsley
⅛ teaspoons, level
350 g, rings
Calorie controlled cooking spray
- First make the salsa by mixing together the tomatoes, red onion, cucumber, tomato ketchup, coriander or parsley and chilli flakes or powder. Season and set aside.
- Pat the squid rings dry with kitchen paper, then put them into a bowl with the milk. Season.
- Put the polenta into a large polythene bag or sprinkle it onto a plate. Add the squid rings and toss to coat.
- Mist a large nonstick frying pan with cooking spray. Add a few squid rings and cook for 4-6 minutes, turning once. Cook the rest in batches, misting each time with cooking spray. Drain on kitchen paper. Serve with the salsa.