Stuffed Squid with Olive Salad

Key Features

  • More gourmet
  • Variable carbohydrate content
  • Very low fat

This recipe is a fabulous light summery meal, with a slightly higher degree of difficulty in making, but well worth it! The idea came from the Masterchef series, where the stuffed squid was a pressure test. I have changed it to make it a bit easier to prepare at home, lower in fat, and higher in carbohydrates. Buying already prepared squid tubes is much easier than having to prepare a whole squid – my kitchen is not big enough for that! The salad is so simple and tasty, but I thought after making it that you could combine the rice into the salad to make a great rice salad. The squid stuffing has a great lemony bite.


(serves 2 medium sized meals)
  • 2 squid tubes, cleaned and gutted by a fishmonger
  • dash of olive oil
  • 2 anchovy fillets
  • 1 tsp crushed garlic
  • 2 green onions, finely chopped
  • 1 tsp grated lemon rind
  • 1 tbs lemon juice
  • 2 tbs fresh parsley, chopped
  • 3/4 cup fresh breadcrumbs
  • 1 tomato, seeded and diced
  • 100g green beans, blanced
  • 1/2 cup kalamata olives, pitted
  • 2 tbs balsamic vinegar
  • 1 cup plain white rice

Keep the rice seperate from the salad if you want to manipulate the carbohydrate content of the dish to suit your different levels of training and sport. This dish is suited to the more skilled athlete in the kitchen, as the stuffing can get a bit fiddly.


  1. put the rice in a pot with 2 cups of cold water, bring to the boil, then reduce heat to simmer till the rice is cooked. There should be no water left
  2. cook the garlic, anchovies and onions in a dash of oil, until soft
  3. combine this mixture in a bowl with the lemon rind, juice, parsley and breabcrumbs
  4. spoon the mixture into the squid tubes, and seal with toothpicks at the ends
  5. grill or panfry the squid over medium-high heat, turning occasionally, till golden and just cooked through
  6. meanwhile, combine the tomato, green beans, olives and vinegar in a bowl
  7. slice and serve the squid, with 1/2 the salad and adequate rice.

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