Spiced Calamari Salad by Regina Weedon

Dietary Guidelines: , , , ,

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  • 400 g calamari hoods, cleaned and scored
  • 70 g rocket (arugula), longer stalks removed
  • 20 g baby spinach leaves
  • 30 g red (Spanish) onion, finely sliced
  • 100 g snow peas (mangetout), topped and tailed, cut into matchsticks
  • ¼ teaspoon five spice powder
  • ¼ teaspoon chilli flakes
  • ¼ teaspoon salt flakes
  • canola oil spray
  • 1 teaspoon extra virgin olive oil
  • 2 fresh limes, cut into quarters


  1. Place a knife inside the calamari hood, cut open and flatten.
  2. Score the inside in a diagonal pattern (right to left and left to right). Cut up into wide strips and then cut again into triangles.
  3. Wash and spin-dry the rocket and spinach leaves and place in  a large bowl with the onion and snow peas.
  4. Mix the five spice powder, chilli flakes and salt flakes together. Add the calamari to the spice mix and toss until the calamari is evenly coated.
  5. Heat a non-stick frypan until very hot.
  6. Spray with a little canola oil and place one-quarter of the calamari into the pan and toss every 30 seconds. Remove from heat after three minutes, or when the calamari starts to turn white and is no longer transparent. Repeat this process until all the calamari has been cooked.
  7. Add the olive oil and a squeeze of lime to the salad and toss together. Divide the salad into 4 bowls and sit the calamari on top of the salad. Serve with a few wedges of lime.


Tip:  This simple crunchy salad is virtually fat free and great for a light summer lunch.

Diabetic Friendly: Include 100g cherry tomatoes to be Diabetic Friendly

Nutritional Analysis

Per serve: fat 3.9 g | saturated fat 0.9 g | protein 30.3 g | carbohydrate 3.5 g | sodium 639 mg | energy 788 kJ (188 Cal) | GI low

Healthy Switch CollectionRecipe taken from The Healthy Switch Collection by Regina Weedon.

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You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.