Sautéed Squid and Merguez With Rocket Salad Recipe

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Sautéed Squid and Merguez With Rocket Salad
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Ingredients
12
Count
Nutrition
366
Calories
Total time
55
Minutes
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Ingredients:

Directions:

  1. Drain the soaked chickpeas, put them into a pan and cover with fresh cold water. Bring to the boil and simmer until the skins begin to crack and they are tender – about 40 minutes – adding 1 teaspoon salt to the pan 5 minutes before the end of the cooking time. Drain and leave to cool.
  2. Cut the body pouch of each squid open along one side and score the inner side with the tip of a small, sharp knife into a fine diamond pattern. Then cut each pouch lengthways in half, then across into 7.5-cm pieces.
  3. Stir the tomatoes into the chickpeas with the lemon juice, 4 tablespoons of the olive oil, the chilli, garlic, flat-leaf parsley and some salt and pepper to taste.
  4. Heat 1 tablespoon of the remaining olive oil in a large frying pan over a high heat. Add half the squid pieces, scored side facing upwards first (this will make them curl attractively), and half the tentacles and sear for 30 seconds, then turn them over and sear for another 30 seconds until golden brown and caramelized. Season with salt and pepper and remove from the pan. Repeat with the remaining tablespoon of olive oil and the rest of the squid.
  5. Place the merguez in a lightly oiled frying pan. Prick the merguez & cook - covered - over a medium heat for 10 minutes. Slice into 1cm rounds.
  6. Return all the squid to the pan with the merguez and toss together over a high heat for a further minute.
  7. Briefly toss the rocket leaves through the chickpea salad and spoon onto 1 large or 4 individual plates. Top with the sautéed squid & merguez.
  8. Serve immediately with plenty of crusty bread.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 366.3 Kcal (1534 kJ)
Calories from fat 235.06 Kcal
% Daily Value*
Total Fat 26.12g 40%
Cholesterol 69.2mg 23%
Sodium 45.85mg 2%
Potassium 920.02mg 20%
Total Carbs 26.41g 9%
Sugars 7.4g 30%
Dietary Fiber 7.42g 30%
Protein 11.18g 22%
Vitamin C 59.4mg 99%
Vitamin A 3.8mg 125%
Iron 272.6mg 1515%
Calcium 185.8mg 19%
Amount Per 100 g
Calories 130.42 Kcal (546 kJ)
Calories from fat 83.69 Kcal
% Daily Value*
Total Fat 9.3g 40%
Cholesterol 24.64mg 23%
Sodium 16.32mg 2%
Potassium 327.56mg 20%
Total Carbs 9.4g 9%
Sugars 2.64g 30%
Dietary Fiber 2.64g 30%
Protein 3.98g 22%
Vitamin C 21.2mg 99%
Vitamin A 1.3mg 125%
Iron 97.1mg 1515%
Calcium 66.2mg 19%

* 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

  • 8.7
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • good source of fiber

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