Squid and prawns with garlic, lemon and parsley
Lemon, garlic and seafood are a perfect combination, a healthy and fabulous 20 minute meal.
Serves: 5
Time to make: 20 mins
Total cost: $13.90 / $2.78 per serve
(at time of publication)
Ingredients
- olive spray oil
- 3 cloves garlic, crushed
- 1 tablespoon olive oil
- 400g squid
- 16 large prawns, peeled and deveined
- 1 lemon, juice and zest
- 3 tablespoons chopped fresh parsley
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Instructions
1 Spray a non-stick frying pan with a little oil and cook garlic until slightly golden.
2 Add squid with a little oil and cook quickly in batches. Set aside once cooked and keep warm.
3 Cook prawns until just pink, then set aside with squid.
4 Place lemon juice and zest in pan, adding any juices from the squid and prawns. Bring to the boil, then simmer for 3-4 minutes.
5 Return squid and prawns to the pan with the parsley and toss together. Season and serve warm with fresh parsley, a mixed salad and fresh bread.
Nutrition Info (per serve)
-
Calories 189cal
-
Kilojoules 790kJ
-
Protein 32g
-
Total fat 7g
-
–Saturated fat 1g
-
Carbohydrates 0g
-
–Sugars 0g
-
Dietary fibre 0g
-
Sodium 520mg
-
Calcium 120mg
-
Iron 1.5mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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