30 Second Squid Recipe

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30 Second Squid
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Ingredients
6
Count
Nutrition
29
Calories
Total time
1
Minutes
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Ingredients:

Directions:

  1. The most important thing in this recipe is that every thing is as fresh as you can get it, if the squid has been pre cooked or frozen don't even attempt this dish!!!!
  2. Get you plate ready with the handful of clean, dry, room temp rocket.
  3. Get out your squid over a sink of clean clod water. Grab the tentacles and pull them away from the main tube. On a chopping board, cut away the head gizzards. You can use the tentacles but be careful not to burst the ink pod.
  4. Grab the wing and pull it away from the tube, this should start to separate the skin from the flesh, continue until you have a clean white flesh squid tube.
  5. Feel around in the tube until you feel a long hard spine. Pull in out this is calling the beak. Then run threw clean water and slice the tube into 1cm rings. You have clean squid ready to cook.
  6. Heat olive oil in a pan, as this will also add to the dressing be generous but not silly. When the oil in smoking hot add the garlic and squid. Keep it moving at all times, for at the most 30 seconds, or until the flesh goes milky.
  7. Remove from the pan, pour over the rocket leaves. Squeeze lemon over the top and cracked pepper to taste.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 29.34 Kcal (123 kJ)
Calories from fat 0.76 Kcal
% Daily Value*
Total Fat 0.08g 0%
Sodium 2.59mg 0%
Potassium 113.75mg 2%
Total Carbs 7.99g 3%
Sugars 1.82g 7%
Dietary Fiber 1.91g 8%
Protein 1.08g 2%
Vitamin C 33.3mg 56%
Iron 0.7mg 4%
Calcium 30.3mg 3%
Amount Per 100 g
Calories 44.19 Kcal (185 kJ)
Calories from fat 1.14 Kcal
% Daily Value*
Total Fat 0.13g 0%
Sodium 3.9mg 0%
Potassium 171.29mg 2%
Total Carbs 12.04g 3%
Sugars 2.75g 7%
Dietary Fiber 2.87g 8%
Protein 1.63g 2%
Vitamin C 50.2mg 56%
Iron 1.1mg 4%
Calcium 45.6mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.2
    Points
  • 1
    PointsPlus

Good Points

  • fat free,
  • saturated fat free,
  • sodium free,
  • cholesterol free,
  • good source of fiber

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