Calamari with parsley, garlic and currant dressing
Serves: 4
Time to make: 20 mins
Total cost: $21.28 / $5.32 per serve
(at time of publication)
Ingredients
- 600g kumara, cut in thin wedges
- spray oil
- Parsley dressing
- ½ cup chopped fresh flat-leaf parsley
- 1 clove garlic, crushed
- 1 tablespoon olive oil
- ⅓ cup lemon juice
- 2 tablespoons currants
- 600g squid tubes, cleaned, cut in squares
- 2 teaspoons grated zest of lemon
- 8 cups salad greens with a little vinaigrette
Instructions
1 Preheat oven to 200°C. Place kumara wedges on a lined baking tray, spray with oil and bake for 20 minutes until crisp and golden.
2 To make parsley dressing, combine parsley, garlic, 1/2 tablespoon oil, lemon juice and currants in a small bowl. Set aside.
3 Score inside flesh of squid tubes in a criss-cross pattern then cut in 7cm pieces. Combine with the remaining oil and lemon zest.
4 Spray a large frying pan with oil and place over a high heat. Add squid and cook for 3 minutes or until just cooked through and curled. Serve with parsley dressing, wedges and salad.
Variations
Make it gluten free: Use gluten-free vinaigrette.
Nutrition Info (per serve)
-
Calories 428cal
-
Kilojoules 1790kJ
-
Protein 33g
-
Total fat 12g
-
–Saturated fat 2g
-
Carbohydrates 50g
-
–Sugars 12g
-
Dietary fibre 6g
-
Sodium 710mg
-
Calcium 120mg
-
Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
