Dinner

Grilled Squid with Cannellini, Rocket and Lemon

Name: Grilled Squid with Cannellini, Rocket and Lemon
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 220 g Squid, cleaned, tubes left whole and scored; 120 g Cannellini beans, tinned and drained; 100 g Cherry tomatoes; 40 g Rocket; 2 tsp (8 g) Olive oil; 2 cloves, about 6 g Garlic; One, sliced Fresh red chilli; Half a lemon Lemon juice; Of the same lemon Lemon zest; A handful Fresh parsley; To taste Salt

Whole squid tubes charred on a griddle, sliced over warm cannellini beans with garlic, chilli and lemon, rocket wilting underneath. 46 g of protein for 404 kcal.

Calories: 404kcal
Protein: 46g
Fat: 12g
Carbs: 27g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Molluscs

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Squid, cleaned, tubes left whole and scored220 g
Weighed raw.
Cannellini beans, tinned and drained120 g
Drained weight.
Cherry tomatoes100 g
Rocket40 g
Olive oil2 tsp (8 g)
Garlic2 cloves, about 6 g
Fresh red chilliOne, sliced
Lemon juiceHalf a lemon
Lemon zestOf the same lemon
Fresh parsleyA handful
SaltTo taste

Method

Get a griddle pan smoking hot. Score the squid tubes in a diamond pattern on the inside, dry them and rub with a little of the oil and salt.
Griddle the squid for ninety seconds a side, pressing it flat with a spatula so it chars rather than curls. Take it off the heat and slice it into strips.
In a second pan, warm the rest of the oil with the garlic and chilli for a minute, add the tomatoes for three minutes until they soften, then the beans until hot.
Put the rocket in a bowl, tip the hot beans over so it wilts, then the squid, the lemon juice and zest and the parsley.

Worth knowing

The pan has to be properly hot before the squid touches it. Anything less and it leaks water and boils in its own juice. Open a window.
Cannellini from a tin are 100 kcal per 100 g and mostly there for the texture against the squid. Doubling them turns this into a heavier bean dish and adds 120.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.