Crispy Squid and Smashed Avo

Pour 1cm of olive oil into a large non-stick frying pan on a medium-high heat and leave to get hot – keep an eye on it. Meanwhile, slice the squid tubes into 1cm rings, then toss all the squid with the flour and a pinch of sea salt and black pepper until well coated. Halve and destone the avocado, then scoop the flesh into a bowl. Finely grate in the zest of 1 lime, squeeze in the juice, and mash until smooth. Taste, season to perfection, and divide between two plates.

To test if the oil is hot enough, carefully drop a piece of squid into the pan – if it sizzles and turns golden, it’s ready. Piece by piece, gently place the rest of the squid in the hot oil and cook, turning with tongs, until golden all over (work in batches, if you need to). Remove to a plate lined with kitchen paper to drain, then plate up over the avo. Drizzle over the chilli sauce and a little extra virgin olive oil, and serve with lime wedges, for squeezing over.

CALORIES 473kcal FAT 29.3g SAT FAT 5g PROTEIN 25.4g CARBS 28.7g SUGAR 1.8g SALT 1g FIBRE 3.7g

5 Ingredients by Jamie Oliver is published by Penguin Random House ⓒ Jamie Oliver Enterprises Limited. Photographer: David Loftus