Satuéed squid with summer salad and bottarga

[his sautéed squid dish pairs tender, quickly cooked squid with a vibrant summer salad of chicory, fennel, courgette and rocket, finished with the luxurious, salty notes of grated bottarga for a refined, light seafood meal. By Matt Tebbutt
From Saturday Kitchen

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This dish scores a Nutri-Score A for its lean protein, high vegetable content, and minimal fat. Bottarga adds umami richness without significant calories or saturated fat, making this a nutrient-dense and elegant meal.

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Ingredients

For the sautéed squid

• 3 medium squid, cleaned and finely sliced
• 1 red chilli, chopped
• 2 garlic cloves, crushed
• 2 tbsp olive oil
• 1 lemon, zest and juice
• Salt and freshly ground black pepper

For the summer salad

• 1 yellow chicory, shredded
• ½ fennel bulb, cored and finely chopped
• 1 small green courgette, finely chopped
• Handful rocket, chopped
• 1 tbsp chopped fresh lovage
• 3 tbsp olive oil
• 1 tbsp white wine vinegar
• 15g bottarga, to grate, to serve

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Method

1. Cook the squid: Heat a frying pan on high. Add squid and dry fry for 1–2 minutes until just cooked.
2. Season squid: Transfer to a large bowl, add chilli, garlic, olive oil, lemon zest and juice. Toss well to coat. Season with salt and pepper.
3. Prepare salad: Combine chicory, fennel, courgette, rocket and lovage in a large bowl.
4. Dress salad: Whisk olive oil and white wine vinegar in a small bowl and toss with salad just before serving.
5. Serve: Plate the dressed salad, top with sautéed squid, and finish by grating bottarga over the dish.

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Suggested Wine Pairing

• Majestic: Picpoul de Pinet Beauvignac – Crisp and citrusy, pairing perfectly with delicate seafood and bright salad flavours.
• Tesco: Tesco Finest Albariño – Light and fresh, with stone fruit and crisp acidity complementing the squid and vinaigrette.
• Sainsbury’s: Sainsbury’s Taste the Difference Gavi – Elegant and mineral-driven, enhancing the saline notes of bottarga and the fresh greens.

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What can you serve with this

1. Crusty sourdough bread: To soak up the dressing and provide comforting texture.
2. Grilled asparagus: Adds earthiness and spring freshness alongside the seafood.
3. Light lemon sorbet: A refreshing palate cleanser to finish.

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FAQs for Sautéed squid with summer salad and bottarga

• What is bottarga? Bottarga is salted, cured fish roe, typically from grey mullet or tuna, grated as a delicacy to add umami and saltiness.
• Can I use frozen squid? Yes, but thaw thoroughly and dry before cooking for best texture.
• What is lovage? Lovage is a herb with a flavour similar to celery, used fresh here to enhance the salad’s aroma.
• How quickly should I cook squid? Squid cooks very fast; overcooking makes it tough, so 1–2 minutes is ideal for tender results.
• Is this dish suitable for gluten-free diets? Yes, all ingredients are naturally gluten-free.

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Nutri-score Health Check

This recipe rates Nutri-Score A for its lean protein, fresh vegetables, and minimal fat content. Bottarga contributes rich umami flavours with low calories. This makes a nutritious, light, and elegant dish suitable for health-conscious eaters.

Positive Factors

• Rich in lean protein from squid
• High in fiber and micronutrients from fresh salad vegetables and herbs
• Low in saturated fat and added sugars

Negative Factors

• Slight salt contribution from bottarga

The Nutri-Score is calculated automatically from the ingredients and serves as a general nutrition guide.