The trickiest part of this dish is cleaning the squid. We recommend doing it in a sink to reduce the mess it creates. Carefully cut the top half off each one and then separate the head from the tentacles. Keep the tentacles, they are delicious. You can throw away the heads themselves. Then use your fingers to find the soft backbone of the squid inside the body and pull it out. It will feel like a plastic strip. Then peel away the skin and rinse the body thoroughly. Now it’s a very simple and quick “boil & fry” process.
Go easy on the lemon if you are not used to the taste - or skip lemon juice completely. Lemon and seafood are made for each other but it’s not everyone’s cup of (lemon) tea.
1lb (500g) frozen squid, defrosted
1 tbsp olive oil
1/2 cup lemon juice (optional)
1/2 tsp salt
1/2 tsp pepper
1 tbsp parsley (optional)
297 Calories per portion
Total Fat 11.5g
Saturated Fat 1.5g
Total Carbohydrate 7.7g
Dietary Fiber 0.4g
Total Sugars 1.3g
1Wash and clean the squid: scrape off the skin, separate the head from the body and pull out the spine then cut off the head from the tentacles.
2Boil water in a large saucepan and as it begins to bubble, add the squid. Boil it for 3 minutes and then quickly drain the water and rinse the squid under hot water to stop it from cooking. Use a paper towel to dry the squid.
3Mix the rest of the ingredients together and pour over the squid.
4Preheat a frying pan at high heat. Add the squid and tentacles and sear, tossing for even cooking, for 2 minutes. Serve hot.