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.