Pan-fried squid with borlotti beans, chilli, anchovy, parsley and chopped rocket

1. 1

   For the beans, soak the borlotti beans overnight in plenty of clean cold water.

2. 2

   Drain the beans and transfer to a large pan with three times the volume of water. Add the sage, chilli, garlic and tomatoes.

3. 3

   Bring to the boil then reduce the heat to a simmer. Simmer gently for one hour or until the beans are tender (the time may vary depending on the age of the beans).

4. 4

   Drain off three-quarters of the cooking liquor then transfer the beans and the remaining cooking liquor into a bowl. Remove and discard the chilli and sage. Remove the garlic, mash with a fork then return to the beans and stir through.

5. 5

   Season with salt and black pepper and stir in the olive oil and vinegar.

6. 6

   For the squid, peel off the wings and outer membrane and remove the head and intestines. Cut in half lengthways and scrape out the inside with a knife. Wash thoroughly with cold water and pat dry.

7. 7

   Lay the squid pieces flat, skin-side down, and score with a sharp knife in a criss-cross pattern.

8. 8

   Season the squid with salt and freshly ground black pepper and rub a little olive oil into the skin.

9. 9

   Place a non-stick pan over a medium heat. When hot, add the squid, scored side down. Cook for one minute until golden-brown, then turn over.

10. 10

    Add the chilli, anchovy fillets, parsley and lemon juice to the pan.

11. 11

    Remove the squid and quickly slice into bite-sized pieces. Return immediately to the pan and toss briefly through the other ingredients.

12. 12

    To serve, place a spoon of the borlotti bean mixture in the centre of a plate. Place a small amount of rocket on top and then the chopped squid.

1 serving ≈ 263 g

Nutrition values are estimates. - means data is unavailable.