![\"\"](\"https:\/\/conradohagan.com\/wp-content\/uploads\/2011\/12\/squid-e1324484203297.jpg\" "\\"squid\\"")
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One very delicious and nutritious \u00a0high protein meal in 15 minutes<\/p>\n
Prep time: 5 mins Ingredients:\u00a0<\/strong> For the Squid: For the tuna: Bon appetit !<\/p>\n","protected":false},"excerpt":{"rendered":" Salt & Pepper Squid w\/ Seared Tuna Steak One very delicious and nutritious \u00a0high protein meal in 15 minutes Prep time: 5 mins Cook Time: \u00a05-6 mins for squid, 4-5 mins for tuna Serves: 2-3 Ingredients:\u00a0 Squid & tuna should be just at room temperature before you start cooking, not cold! Squid Tuna (both bought […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[66],"tags":[68],"_links":{"self":[{"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/posts\/67"}],"collection":[{"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/comments?post=67"}],"version-history":[{"count":15,"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/posts\/67\/revisions"}],"predecessor-version":[{"id":1427,"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/posts\/67\/revisions\/1427"}],"wp:attachment":[{"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/media?parent=67"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/categories?post=67"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/conradohagan.com\/wp-json\/wp\/v2\/tags?post=67"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nCook Time: \u00a05-6 mins for squid, 4-5 mins for tuna
\nServes: 2-3<\/strong><\/p>\n
\nSquid & tuna should be just at room temperature before you start cooking, not cold!
\nSquid
\nTuna (both bought from local fish monger)
\nDash of Sea Salt
\nCracked pepper
\nHalf a red onion, sliced
\nFresh coriander
\n1 red chili, sliced (seeds discared if you do not handle spice well)
\nRocket\/spinach
\nWild capers<\/p>\n
\nHave your local fish man clean the squid for you.
\nRinse the squid and pat dry.
\nSlice into strips or chunks.
\nHeat a sautee pan with 1-2 tablespoons extra virgin olive oil over medium high heat.
\nWhen hot, place the squid in the pan and season with a dash of sea salt & lots of fresh cracked pepper. \u00a0Saute for 1 minute.
\nToss in the onion and red chilles.
\nSautee a further 5-6 minutes until the squid is no longer translucent and cooked through.
\nRemove from heat and toss in some fresh coriander.<\/p>\n
\nWash the rocket\/spinach in a bowl of water with 1 teaspoon apple cider vinegar. \u00a0Drain, rinse and spin in a salad spinner to dry.
\nPlace bed of rocket\/spinach on a plate & move onto cooking the tuna.
\nSeason both sides of the tuna steak with a dash of sea salt and fresh cracked pepper.
\nHeat a sautee pan with extra virgin olive oil until hot.
\nPlace steak in pan and sear for 1-2 minutes each side (centre should be raw). \u00a0You can cook through if you do not like seared.
\nPlace the steak on the bed of rocket\/spinach and sprinkle with capers.<\/p>\n