Calamari rings with spicy salsa
- Total Time
Don't deep fry squid rings when you can increase the taste and lower the fat with this easy adaptation.
Tomato2 large, finely chopped
Onion(s)1 small, red, finely chopped
Cucumber¼ individual, finely chopped
Tomato ketchup2 tablespoons
Coriander, fresh2 tablespoons, chopped, or parsley
Chilli Powder⅛ teaspoons, level
Black pepper¼ teaspoons
Squid, raw350 g, rings
Skimmed Milk2 tablespoons
Polenta, Dry50 g, or instant semolina
Calorie controlled cooking spray5 spray(s)
- 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.
- 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.