When it comes to seafood, simplicity is key and this grilled squid recipe uses simple cooking technique and a few high-quality ingredients to prepare a stellar meal that is also very nutritious.
Ingredients
- 4 squid tubes very, very fresh
- 3-4 tablespoons olive oil extra-virgin
- Sea salt
- 3 large cloves of garlic finely chopped
- 1/2 long red chill diced (you can deseed it for less heat)
- A handful parsley chopped
- Juice of 1/4 lemon
Instructions
- Using a sharp knife, score the tops of the squid tubes in a few places and cut away the tenticle pieces. Using a paper towel, pat dry the squid really well to remove any surface moisture. This will help to cook the squid faster and prevent it from becoming chewy. Set aside and prepare the aromatics.
- Heat a tablespoon of olive oil in a large frying pan over high heat. Once really hot (this is important), add the squid and cook for 2 minutes on each side. Remove from the pan and sprinkle with sea salt.
- Add 2-3 more tablespoons of olive oil to the pan. Reduce the heat slightly.
- Add the garlic, chilli and most of the parsley to the pan and sauté in olive oil for a minute until the garlic is golden brown. Add the squid pieces back in and stir through. Cook together for 20-30 more seconds and drizzle with a little lemon juice (about 1/4 of a lemon).
- Serve on a plate with all of the garlic and parsley oil topped over the top.
Notes
For BBQ/outdoor grilling over coals: pat the squid dry and brush with a little oil, then grill for 2 minutes on each side over high heat. Prepare the garlic and parsley oil in a small pan or you can even keep it uncooked, which will have a more robust flavour. You can brush it over the squid while cooking, or drizzle over the top once it is cooked.
Nutrition
Calories: 420kcal | Carbohydrates: 11g | Protein: 38g | Fat: 24g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 16g | Cholesterol: 559mg | Sodium: 109mg | Potassium: 664mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 356IU | Vitamin C: 34mg | Calcium: 90mg | Iron: 2mg
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