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Pan-Fried Squid with Borlotti Beans, Chilli, Anchovy, Parsley and Chopped Rocket

Tender soaked borlotti beans served with scored, pan-fried squid, anchovies, and fresh rocket in a tangy lemon dressing.

HealthySeafoodHigh ProteinBeansSquid
Estimated Nutrition
Calories
545.6
kcal / serving
2182.4 kcal total
Carbs
51.2g
per serving
204.6 g total
Fat
18.2g
per serving
72.8 g total
Protein
45.6g
per serving
182.2 g total
Cook Time
65
minutes
Serves
4
people
Dietary
Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces
5
ml
Red Wine Vinegar
calculated as 1 tsp
Fruits
0.5
piece
Lemon
juice only
LegumesPulses
300
g
Borlotti Beans
dried, soaked overnight
NutsSeeds
1
sprig
Sage
1
clove
Garlic
cut into quarters
1
piece
Salt
to taste
1
piece
Black Pepper
freshly ground, to taste
2
tbsp
Flat leaf Parsley
chopped
OilsFats
45
ml
Olive Oil
calculated as 3 tbsp
5
ml
Extra Virgin Olive Oil
drizzle
Seafood
6
piece
Squid
whole, fresh, cleaned and membrane removed
3
piece
Anchovy Fillets
chopped
Vegetables
1
piece
Red Chilli
pricked with a knife
2
piece
Tomatoes
1
piece
Red Chilli
de-seeded and finely chopped
1
handful
Rocket
chopped, dressed with olive oil and lemon juice

Method

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