Pan-Seared Garlic Lemon Squid with Kale and Pepper
Tender whole squid quick-seared with garlic and lemon juice over warm sautéed kale and red pepper. A bright, high-protein skillet meal ready in under 15 minutes.
Prep
5 min
Cook
6 min
Total
11 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
6 min
Total
11 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Leftovers keep well in an airtight container in the fridge for up to 1 day.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Pat 150g squid dry
- 01
Pat 150g squid dry
Pat 150g squid dry with a paper towel to ensure proper searing. Cut 0.5 red pepper into thin strips and slice 2 cups kale.
Tap card to mark done - 02
Heat 1 tbsp extra virgin olive oil…
Heat 1 tbsp extra virgin olive oil in a large skillet over high heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 03
Add 0
Add 0.5 red pepper and 2 cups kale to the skillet; sauté for 3 minutes until the kale is wilted and the pepper is soft-tender.
Look for: the kale is wilted and the pepper is soft-tender
Tap card to mark done - 04
Mince 1 garlic clove and add it…
Mince 1 garlic clove and add it along with 150g squid to the skillet; cook over high heat for 2 minutes until the squid turns opaque and firm.
Look for: the squid turns opaque and firm
Tap card to mark done - 05
Squeeze in 1 tbsp lemon juice
Squeeze in 1 tbsp lemon juice, sprinkle with 1 tbsp fresh parsley, toss for 30 seconds to combine, and transfer immediately to a plate to prevent overcooking.
Ready when: everything is assembled and ready to enjoy
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