Name: Grilled Squid with Garlic and Parsley
Prep time: 7 min
Cook time: 7 min
Total time: 15 min
Yield: 1 servings
Cuisine: Spain
Ingredients: 250 g cleaned squid; 2 garlic cloves; fresh parsley; 0.5 lemon; 1 tbsp olive oil extra virgin; salt

Low-calorie dinner, high in protein. Grilled in 8 minutes.

Ingredients

How many are you cooking for?

Original recipe for 1 servings

250 g cleaned squid
2 garlic cloves
fresh parsley
0.5 lemon
1 tbsp olive oil extra virgin
salt

Step by step

Follow the timeline: technique icon, time and temperature when relevant.

Step 1 Pan 3 min

Grill the squid on a hot pan for 3 minutes per side. Taste for salt at the end and adjust if needed.
Step 2 Prep

Add chopped garlic and parsley at the end. Measure the ingredients before you start.
Step 3 Serve

Serve with lemon juice squeezed over it. Watch the timing: the right point makes the difference.

Storage

Store in the fridge in a sealed container for up to 3 days. Reheat gently on the stove or microwave 1–2 min. Freeze only if the recipe allows.

Chef tips

Mise en place: chop and weigh before cooking so you don't run over time.
Taste for salt at the end; broths and canned foods already add sodium.
For meal prep, keep dressings separate until serving.

Allergens

No major allergens from the standard 14 in the base ingredient list.

Diet

Not vegetarian (contains animal products)

Variations

Substitutions for a vegan version

Instead of: animal protein from recipe

Use: tempeh, smoked tofu or cooked legumes in the same quantity

Why: Animal protein provides amino acids and umami; tempeh or legumes cover both protein and satiety.

Tip: Marinate the tempeh for 10 minutes with soy sauce and garlic before sautéing for a more intense flavor.

Other variations

Lighter version: reduce oil to 1 tablespoon and increase vegetables in Grilled Squid with Garlic and Parsley.
Batch cook: double quantities and store in containers for up to 3 days in the refrigerator.

Quick summary

At-a-glance while you cook. Full details are in the step-by-step.

1 Grill the squid on a hot pan for 3 minutes per side. Taste for salt at the end and adjust if needed.
2 Add chopped garlic and parsley at the end. Measure the ingredients before you start.
3 Serve with lemon juice squeezed over it. Watch the timing: the right point makes the difference.