Chilli squid salad
Delicious and superfast to cook
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ratings
Difficulty and servings
Serves 8 (with other dishes)
Preparation and cooking times
Ready in around 40 minutesLow-fat
- Sprinkle the squid with salt and pepper and the sugar, Tabasco and garlic, then marinate for up to 24 hours before (but if you need to get cooking straight away, that's okay, too). Slice the onions into very fine rings, then tip into a large bowl of cold water to dampen their oniony ardour.
- Fry the pine nuts in olive oil until golden, then drain on kitchen paper. Heat a heavy pan (preferably a ridged, cast iron chargrill), chuck the squid on and place a heavy pan on top to flatten and sear it. Leave for about 1 minute, then turn the squid over, whack the pan on top and cook for another minute. Once the squid has cooled a touch, slice into fine rings.
- Split the chillies lengthways and strip out their seeds, then finely sliver into needle-like strips. Once the onions have soaked for about 30 minutes, drain and set aside. Wipe out the onion bowl, squeeze in the lemon juice and beat with the sugar until dissolved. Tip the onions back in and mix together.
- Throw in the squid, pine nuts and chilli, the herb leaves stripped from their stems, and salt and black pepper. Toss well. Just before serving, tumble through the rocket and slosh over the remaining oil.
188 kcalories, protein 21g, carbohydrate 5g, fat 10 g, saturated fat 1g, fibre 1g, salt 0.37 g
Recipe from Good Food magazine, September 2003.
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http://www.bbcgoodfood.com/recipes/2741/
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Ingredients
- 4 cleaned extra large squid tubes, around 1kg/2lb 4oz cleaned weight
- 1 tsp caster sugar
- dash of Tabasco sauce
- 2 garlic cloves , crushed
- 2 small red onions
- 2 heaped tbsp pine nuts
- 3 tbsp virgin olive oil
- 3 large mild red chillies
- 1 fat lemon , juice only
- 1 tsp sugar
- 1 large bunch each of mint and basil (Thai basil if you can get it)
- 85g bag rocket
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Difficulty and servings
Serves 8 (with other dishes)
Preparation and cooking times
Ready in around 40 minutesLow-fat
A clever way to cook squid
Ingredients
- 4 cleaned extra large squid tubes, around 1kg/2lb 4oz cleaned weight
- 1 tsp caster sugar
- dash of Tabasco sauce
- 2 garlic cloves , crushed
- 2 small red onions
- 2 heaped tbsp pine nuts
- 3 tbsp virgin olive oil
- 3 large mild red chillies
- 1 fat lemon , juice only
- 1 tsp sugar
- 1 large bunch each of mint and basil (Thai basil if you can get it)
- 85g bag rocket
188 kcalories, protein 21g, carbohydrate 5g, fat 10 g, saturated fat 1g, fibre 1g, salt 0.37 g
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