Grilled Calamari Salad

Grilled squid is a great option for a lean, protein to add to a salad. Prepping and cooking it probably takes quicker than opening and seasoning a can of tuna (and so much more interesting). There is no fancy dressing needed – as with all seafood, you simply need a good quality olive oil, salt and the all-important freshly squeezed lemon. The addition of red peppers adds a lovely roasted dimension to the salad. We suggested to use any salad leaves of your choice, but rocket is a great option and should feature in your salad leaf mix.


  • 4 large squid tubes, defrosted if frozen
  • 2 tsp olive oil
  • salt and freshly ground black pepper
  • 2 cups salad leaves of your choice
  • ½ avocado, peeled and sliced
  • 45g roasted red pepper, thinly sliced (from a jar)
  • 2 TB olive oil, to drizzle
  • sea salt flakes
  • lemon wedges


  1. Lay the defrosted squid on a tray lined with kitchen paper and pat as dry as you can with additional kitchen paper. Slice each squid one in half lengthways (top to bottom), and open it up, patting the inside dry as well. Use a sharp knife to lightly score a criss-cross on the side that was the inner side. You should have 8 pieces.
  2. Heat the olive oil in a pan and place the pieces of squid into the hot pan. Fry on both sides until lightly golden, this only takes about 1-2 minutes. You may need to do this in 2 batches, else the pan will become overcrowded and the squid will just simmer and not grill golden.
  3. Remove the cooked squid (which would have curled up) and season with salt and freshly ground black pepper.
  4. To assemble the salad, simply combine the salad leaves, sliced avocado and thinly sliced roasted red peppers. Add the calamari and drizzle olive oil over the salad. Season with sea salt flakes and serve with lemon wedges which should be generously squeezed over the salad.



Calories Per Serving

343 kcal

Macros Per Serving


24.3 g

of which saturates

4.2 g


5.3 g

of which sugars

2.8 g


0 g


24.4 g