Grilled squid, watercress and orange salad
Watercress has a very distinctive peppery taste that goes well with squid - and be sure to cook the squid over a high heat until just cooked in order to keep it tender.
Serves: 4
Time to make: 30 mins
Total cost: $24.52 / $6.13 per serve
(at time of publication)
Ingredients
- 500g cleaned small squid tubes
- 2 cups watercress, trimmed
- 3 cups rocket
- 1 Lebanese cucumber, peeled in ribbons
- 1 orange, peeled, segmented
- 400g can cannellini beans, rinsed, drained
- 1 avocado, coarsely chopped or scooped out
- Dressing
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon wholegrain mustard
- 2 teaspoons olive oil
- 3 cups cooked couscous, to serve
Instructions
1 Cut squid tubes open. Score inside using a criss-cross pattern, being careful not to cut right through. Cut each opened tube into 4–5cm pieces.
2 In a large salad bowl combine watercress, rocket, cucumber, orange, cannellini beans and avocado.
3 Spray a grill plate or frying pan with oil and place over high heat. Cook squid, in batches, for 2 minutes or until browned and just cooked through.
4 Meanwhile, place all dressing ingredients in a jar and shake well to combine.
5 Add cooked squid and dressing to salad bowl. Toss gently to combine. Serve with couscous.
Variations
Make it gluten free: Check mustard is gluten free and use gluten-free couscous.
Nutrition Info (per serve)
-
Calories 479cal
-
Kilojoules 2010kJ
-
Protein 36g
-
Total fat 19g
-
–Saturated fat 3g
-
Carbohydrates 35g
-
–Sugars 4g
-
Dietary fibre 11g
-
Sodium 630mg
-
Calcium 170mg
-
Iron 4mg
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.
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