This Calamari with Greek Lentil Salad is a #HubSquad submission from one of our lovely members Laura Hartsuiker! We’ve added the nutritional content and suggested increasing the portion of calamari to make it equal to 1 serve of protein per person. Did you know calamari is a highly protein dense food? It is also low in energy. This means you can enjoy more protein and volume bang for less calorie buck! 

greek calamari salad
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5 from 1 vote

Calamari with Greek Lentil Salad

A delicious, seafood dinner that's rich in protein and nutrition submitted by one of our amazing members!
Prep Time10 mins
Cook Time12 mins
Total Time22 mins
Course: Main Course, Salad
Cuisine: Mediterranean, The Plate Model, Wholefoods
Keyword: calamari, lentils
Servings: 2 people
Calories: 479kcal
Author: Laura Hartsuiker


  • 500 g calamari, rings, uncoated cleaned, cut into 1cm rings
  • ½ cup polenta or Panko bread crumbs
  • 1 tbsp oil, olive extra virgin, spray
  • 140 g lentils, canned rinsed and drained
  • 1 cucumber, any diced
  • ½ cup tomato, cherry halved
  • ¾ cup parsley, flat leaf, fresh coarsely chopped
  • ¼ cup pomegranate optional
  • 1 ½ tbsp lemon juiced
  • 2 tbsp yoghurt, natural
  • ½ tsp lemon grated rind
  • 2 tsp capers, baby chopped


  • Preheat oven to 220 degrees celsius and line an oven tray with baking paper.
  • Toss calamari rings in polenta to coat. Place in a single layer on lined tray. Spray with olive oil.
  • Bake for 12 minutes or until golden and crisp.
  • Meanwhile, place lentils, cucumber, parsley, tomato and pomegranate seeds in a large bowl. Toss with 1 tablespoon of lemon juice and add salt and pepper to taste.
  • Stir yoghurt, lemon rind, capers and remaining lemon juice in a small bowl.
  • Season yoghurt mixture to taste with salt and pepper.
  • Serve lentil salad and hot calamari with caper yoghurt.


Whole foods: 75%
1 serve of this recipe provides:
  • 1 serve protein
  • 1 serve carbohydrate
  • 1 serve fat
  • 1 serve non-starchy vegetables
1-2 serves of extra vegetables is recommended to closer resemble the plate model such as lettuce, tomatoes or grated carrot.


Calories: 479kcal | Carbohydrates: 34g | Protein: 54g | Fat: 12g | Saturated Fat: 3g | Sodium: 814mg | Fiber: 9g | Sugar: 7g | Calcium: 138mg

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