Name: Grilled Squid Salad
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Ingredients: 600 g squid, cleaned; bodies opened flat and scored, tentacles kept; 1 tbsp olive oil; ½ tsp salt; ½ tsp red chilli flakes; 80 g rocket, washed and dried; 2 tomatoes, cut into wedges; ½ red onion, very thinly sliced; 3 tbsp parsley, roughly chopped; 2 tbsp olive oil; 2 tbsp lemon juice; 1 clove garlic, finely grated; ¼ tsp salt

Grilled Squid Salad

Non-vegetarian

Quickly charred squid tossed while warm with rocket, tomatoes, red onion, parsley, chilli and a sharp lemon dressing.

Grilled Squid Salad is a Mediterranean salad, ready in about 25 minutes and made with squid and rocket. It serves 4 and is rated easy to cook.

About this dish

Origin

Not attributed to one place · Origin uncertainA Mediterranean-style seafood salad without a single place of origin.Also popular in Italy, Greece, Spain

Dish

Lunch · Dinner · Salads · Grills & kebabs · Main courses

Cooking method

Grilled

Taste

fresh, citrusy, smoky, spicy (chilli heat)

Diet

Pescatarian · No gluten ingredients · Dairy-free · No nut ingredients · Low-carb · High-protein

All labels

Pescatarian · Non-vegetarian · Whole-food focused · Paleo-style · No gluten ingredients · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-carb · High-protein · Calorie-conscious

Worked out from the ingredients. How labels work

Cook more with

Squid · Rocket · Red chilli flakes · Tomato · Red onion · Parsley

Techniques

Grilling · Charcoal grilling

Nutrition

252 kcal per serving

Estimated

1 serving ≈ 267 g · recipe makes 4

Where the energy comes from

Protein 39%
Carbohydrate 16%
Fat 45%

Nutrition per serving and per 100 g
Nutrient	Per serving	Per 100 g*
Energy	252 kcal	95 kcal
Protein	24.7 g	9.3 g
Carbohydrate	9.9 g	3.7 g
Net carbohydrate	8.5 g	3.2 g
Sugars	2.9 g	1.1 g
Added sugars	0 g	0 g
Fibre	1.4 g	0.5 g
Fat	12.5 g	4.7 g
Saturated fat	—	—
Trans fat	—	—
Cholesterol	350 mg	131 mg
Sodium	515 mg	193 mg
Salt equivalent	1.3 g	0.5 g

Vitamins & minerals per serving

Potassium: 633 mg
Calcium: 96 mg
Iron: 1.8 mg
Magnesium: 69 mg
Vitamin A (RAE): 81 µg
Vitamin C: 26 mg
Vitamin D: 0 µg
Vitamin B12: —
Folate (DFE): —

How these numbers were made

Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
*Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
Red chilli flakes: Ground cayenne (FDC 170932) used as a stand-in for dried chilli flakes such as pul biber or Aleppo pepper.
“—” means the value isn’t known for enough of the ingredients; it is never zero by default.
Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

Squid must cook either very fast (under 3 minutes) or very slowly (over 40 minutes); anything between is chewy.

Common mistakes

Crowding the grill — wet squid steams instead of charring. Cook in batches.

Serve with

Serve with crusty bread to mop up the dressing.

Food safety

Keep raw squid chilled; cook until opaque all through. Refrigerate leftovers within 2 hours and eat within a day.

Storage

Best eaten straight away.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added 26 Oct 2026 · Updated 8 Nov 2026

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Grilled Squid Salad

Ingredients

For the squid

For the dressing

Equipment

Method

About this dish

Allergens

Nutrition

Good to know