Plancha squid with garlic and parsley
Nutrition per serving
Squid seared on the plancha and flavoured with garlic, parsley and lemon. Tender and briny, and very high in lean protein, it makes a quick, light, summery dish.
Preparation: 10 min | Cooking: 6 min | Servings: 4 | Difficulty: Easy
Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 348 kcal · 51 g protein · 5 g carbohydrate · 13 g fat
Ingredients
Method
- Dry the squid well.
- Sear over a very high heat for 2 to 3 minutes.
- Add the chopped garlic and parsley.
- Finish with lemon and serve straight away.
Nutritional benefits
Squid is very high in lean protein and low in fat, ideal for weight loss and low-carb eating. Garlic, parsley and lemon add flavour without calories, and olive oil provides good fats. A quick, light dish with the taste of the sea, naturally gluten-free.
Variations and substitutions
- With baby squid or octopus.
- With chilli for extra heat.
- With rice or a salad.
- With smoked paprika (a Spanish touch).
Storage and making ahead
Eat straight away; squid turns tough when reheated.
💡 Good to know
Cook squid very quickly over a high heat (or very slowly in a covered pan): in between, it turns rubbery.
Read also
Discover more high-protein recipes · weight-loss recipes · keto & low-carb recipes · gluten-free recipes · lactose-free recipes.
The ingredients in this recipe: squid · garlic · parsley · lemon · olive oil.
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