Nutrition Recipes

Recipes with Rachel Allen – Seared squid with parsley, garlic and chilli oil

This light and delicious meal is perfect for lunch or dinner. The parsley, chilli, rocket and squid bring a vibrant touch to the dinner table whilst the lemon juice adds a refreshing zest to the finished recipe. You can even serve as a starter if you’re having guests over.

Serves 2 as a main course or 4 as a starter


• 350g good quality frozen squid (thoroughly defrosted)
• 4 tablespoons olive oil
• 1 handful of parsley leaves, roughly chopped
• 2 cloves of garlic, crushed
• 1 red chilli, deseeded chopped
• sea salt and freshly ground black pepper
• 75ml extra virgin olive oil
• Rocket leaves
• Squeeze of lemon juice, plus lemon wedges to serve

Rachel has prepared some other exciting recipes exclusively for Herbalife Nutrition. Some of these include: Bulgar Wheat Salad, Homemade Nut ButterAsian-Spiced Sticky Pork SaladCarrot Apple and Cucumber Salad, Courgette, Mint and Goat’s Cheese Frittata, Brown Soda Scones with Seeds and Formula 1 Banana Pancakes.


Place the prepared squid pieces into a bowl and drizzle with the 4 tablespoons olive oil to cover, then season with salt and pepper. Put the parsley, garlic and chilli into a bowl, season with salt and pepper and add the olive oil to make a loose sauce. Set aside while you preheat your frying pan or grill pan for cooking the squid. Place a grill pan or large frying pan on a high heat and allow to get really hot, this may take 10 minutes. Transfer the squid from the bowl to the hot pan, in a single layer, and cook for 3-4 minutes on each side or until slightly browned around the edges. The edges will curl up a little while cooking.

Once the squid is cooked, transfer it to warm plates, drizzle with the chilli and parsley oil, scatter each plate with a few rocket leaves. Add a squeeze of lemon juice (and wedges) if you wish. Serve straight away.


Figures when served as a starter*

Kcal 364
Fat (g) 32.0
Carbs (g) 5.3
Sugars (g) 0.80
Protein (g) 14.4
Fibre (g) 0.78

*Assuming the recipe yields 4 servings.

These recipes are perfect for someone who is taking two shakes a day and looking for an addition to their healthy active lifestyle. Find out more on