Lemon and Garlic Squid with Samphire, Mango and Pea Salad

Serves 6


400g peas
½ small red onion
200g mango
1 tablespoon olive oil
4 medium squid, cut into strips
30g olive spread
100g samphire
90g watercress
50g parsley
1 clove of garlic
Juice of 1 lemon


  • Bring a pan of water to the boil, add the peas and boil for 5 minutes until tender, drain and set aside.
  • Put the chopped onion into a bowl with 1 tbsp of the lemon juice, garlic, olive oil, squid and seasoning then toss together.
  • Place a frying pan on the heat and pour in the dressed squid and cook until the squid turns opaque. Add the olive spread, samphire and peas then toss together and remove from the heat.
  • Place the squid, peas and samphire on a serving plate with the watercress and diced mango. Add the rest of the lemon juice before serving.


Per portion 

165 kcals, 692 kjoules, fat 6.7g, saturates 1.3g, sugars 7.2g, salt 0.6g

Per 100g

79 kcals, 332 kjoules, 3.2g fat, 0.6g saturates, 3.4g sugars, 0.3g salt
Medium fat, low saturates, low sugar, low salt