Squid en Papillote

A tasty poached squid casserole in a package that I discovered when trying to conform to a 250 calorie meal on the 5 2 Fasting diet. This dish is approximately 250 calories per portion and you can freeze portions so they are always at the ready and there is no excuse not to have a low cal meal on hand. Plus it’s delicious !!! If you are not dieting serve with crusty french bread. 

For each serving:

125g baby squid cut into 5mm rings
35g red capsicum, sliced into matchstick strips
35g yellow capsicum, sliced into matchstick strips
35g zucchini, sliced into thick matchstick strips
35g baby eggplant,finely diced
40g cherry tomatoes (approx 6)
30g semi dried tomatoes
tomato concentrate, water and lemon juice to make sauce
20ml kalamata olives
1 small clove garlic, crushed
salt & pepper to taste
basil, parsley, oregano and chives to taste
lemon zest and lemon juice

  1. Make a greaseproof paper or foil package.
  2. Add all ingredients starting with squid. Drizzle top with a little olive oil.
  3. Close and seal package. Freeze at this stage.
  4. When ready to eat, defrost and bake in oven at 180C for 10-12 minutes till cooked. If you do not defrost, add an additional 5-8minutes cooking time.
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