Squid can be fiddly, there’s no two ways about it. But it is in season and if you can get your fishmonger to do most of the hard work, this recipe makes everything else pretty simple.

KCAL: 158

SATURATED FAT: 1.1g

PREPARATION TIME: 20 minutes and 30 minutes marinating

COOKING TIME: 5 minutes

INGREDIENTS (serves 4)

For the squid:

• 3 medium squid (each 300g) cleaned, tentacles removed
• 2 tbsps olive oil
• Squeeze of lemon juice
• 1 red chilli deseeded and finely chopped
• 10g grated palm sugar
• 2 pinches of sea salt

For the Provençal vegetables:

• 1 courgette (150g), trimmed
• 1 fennel bulb (300g), trimmed
• 200g sun-dried tomatoes
• 1 tbsp extra virgin olive oil
• Pinch of sea salt
• Pinch of black pepper

For the rocket salad:

• 100g rocket leaves, washed
• 1 tbsp balsamic vinegar
• 2 tbsps extra virgin olive oil
• Pinch of black pepper

To garnish:

• Extra virgin olive oil
• Parmesan shavings

METHOD

STEP 1: Cut open the squid along the body line and score on the inside, then cut each into three pieces. Place in a bowl with the tentacles, olive oil, lemon juice, chilli, sugar and salt. Mix and leave to marinate for 30 minutes.

STEP 2: Cut the courgette and fennel lengthways into wafer-thin long slices. Cook in a griddle pan for a minute on one side. Remove and place in a shallow dish.

STEP 3: Add the tomatoes to the dish, drizzle with olive oil, season with salt and pepper and set aside.

STEP 4: Place the rocket leaves in a bowl. For the dressing, whisk together the balsamic vinegar, olive oil and pepper.

STEP 5: Add the squid to a very hot griddle and cook for 15-30 seconds on each side. Remove from the griddle to a warm plate. Adjust the seasoning to your taste.

STEP 6: Pile the rocket salad in the middle of each plate and dress lightly. Surround with griddled squid and Provençal vegetables. Drizzle with extra virgin olive oil then top with parmesan shavings

From Kitchen Secrets by Raymond Blanc (£16.99, Bloomsbury)

Eat with...

Wine expert Jane Parkinson suggests the perfect pairing

Château Léoube Rosé 2010, £13.99, Corney & Barrow

A good rosé from Provence should be subtle but confident. This blend of four grape varieties is pale, bone dry and has delicate strawberry and cream flavours as well as a little attitude with its herbs and white pepper spice. Plus it’s got a bit of pedigree, Château Léoube is owned by that temple of Gloucestershire’s organic produce, Daylesford.