Squid with lentils and lemon-olive sprinkle

Quickly cooking the squid makes it tender and is a nice backdrop to the salty olive and tangy lemon sprinkle in this low-calorie recipe.

Serves: 2

Time to make: 20 mins

Ingredients

More weights & measures

1 tablespoon finely chopped preserved lemon
4 black olives, finely chopped
2 tablespoons toasted breadcrumbs
½ teaspoon chilli flakes
1 tablespoon chopped fresh parsley, plus extra for garnish
spray oil
1 spring onion
1 clove garlic, finely chopped
2 cups shredded red cabbage
400g can no-added-salt lentils, rinsed and drained
2 cups rocketarugulaX leaves
300g squid tubes, thawed if frozen, scored and sliced into 3cm chunks
1 lemon, zest and juice
black pepper

Instructions

Stay Awake

1 In a bowl, combine preserved lemon, olives, breadcrumbs, chilli flakes and chopped parsley and set aside.

2 Spray a pan with oil and set over a medium heat. Add spring onion and garlic and cook, stirring, for 1 minute. Add cabbage and cook, stirring, for
2 minutes. Add lentils and a little water and cook for 5 minutes. Add rocket and cook a minute or two more, until wilted. Set lentil mix aside and keep warm.

3 Spray the pan with oil again and heat to high. When pan is hot, add squid and cook quickly, for about 1 minute, until it starts to curl. Add lemon juice and zest and toss quickly to coat. Season squid with black pepper. To serve, divide lentil mixture between 2 bowls, top with squid and crumb mix. Sprinkle over parsley, if desired.

Variations

Make it gluten free: Use gluten-free breadcrumbs.

Make it vegan: Use cubed tempeh or tofu instead of squid and check breadcrumbs are vegan.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 368 cal

Kilojoules 1540 kJ

Protein 38 g

Total fat 14 g

Saturated fat 2 g

Carbohydrates 20 g

Sugar 6 g

Dietary fibre 12 g

Sodium 740 mg

Calcium 160 mg

Iron 5 mg

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.