Photo of Pan-fried calamari with lemon &  garlic by WW

Pan-fried calamari with lemon & garlic

3 - 5
PersonalPoints™ per serving
Total Time
25 min
15 min
10 min


Squid, raw

300 g, squid tubes with tentacles

Olive Oil

1 tablespoons, Extra virgin


½ zest(s) of 1

Lemon Juice, Fresh

1 tablespoons


½ clove(s), crushed

Chilli, Green or Red

½ individual, deseeded and finely chopped

Calorie controlled cooking spray

4 spray(s)

Peppers, All Types

2 medium, small red and yellow, deseeded and finely chopped


50 g


  1. 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.
  2. 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.
  3. 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.
  4. 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.