Pan-fried calamari with lemon & garlic
300 g, squid tubes with tentacles
1 tablespoons, Extra virgin
½ zest(s) of 1
Lemon Juice, Fresh
½ clove(s), crushed
Chilli, Green or Red
½ individual, deseeded and finely chopped
Calorie controlled cooking spray
Peppers, All Types
2 medium, small red and yellow, deseeded and finely chopped
- Wash the squid tubes and pat them dry with kitchen towel. Cut the tubes open and score with a knife to make diamond patterns. Slice into squares. Set aside with the tentacles.
- Place the extra virgin olive oil, lemon zest and juice, garlic and chilli in a jar with a screw-top lid and season. Shake until combined and cloudy and set aside.
- Mist a frying pan or griddle pan with cooking spray and heat until hot. Add the peppers and fry, turning, for 3–4 minutes or until lightly charred and cooked through.
- Arrange the rocket and peppers on 2 plates. Add the squid pieces and tentacles to the pan and fry, turning, for 3–4 minutes. Top the salad with the cooked squid. Drizzle with the dressing and serve immediately.