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Charred Padrón Chillies and Squid Salad

This charred padrón chilli and squid salad is a vibrant celebration of Mediterranean and Thai-inspired flavours. The sweetness of the pan-seared squid balances perfectly with the mild, smoky heat of the blistered chillies, all brought together by a zesty lime and fish sauce dressing. It is a light yet deeply satisfying dish that offers a beautiful contrast of textures, from the tender seafood to the crunch of the fresh coriander and torn basil leaves.

As a diabetes-friendly option, this recipe is naturally low in carbohydrates and high in lean protein, making it an excellent choice for a nutritious lunch or a sophisticated starter. Using padrón chillies provides a mild heat that won't overwhelm the palate, while the Aleppo-style pepper adds a lovely fruity complexity. Serve it immediately while the squid is warm to enjoy this healthy, homemade salad at its very best.

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Ingredients for Charred Padrón Chillies and Squid Salad

  • 1/2 serrano chilli, thinly sliced into rings

  • 45ml olive oil

  • 2 tablespoons fresh lime juice

  • 1 teaspoon fish sauce

  • 1/4 teaspoons sugar

  • Kosher salt, freshly ground pepper

  • 300g Padrón chillies or shishito peppers

  • 1 tablespoon plus 1 teaspoon vegetable oil

  • 230g squid, bodies sliced into rings, tentacles halved

  • 1 teaspoon Aleppo-style pepper

  • 1 cup coriander leaves with tender stems

  • 1 cup basil leaves, torn if large

Whisk serrano chilli, olive oil, lime juice, fish sauce, and sugar in a small bowl to combine; season vinaigrette with salt and pepper. Very thinly slice 2 Padrón chillies into rings and add to vinaigrette. Let sit 10 minutes.

Heat 1 tablespoon vegetable oil in a large skillet over medium-high. Pat squid dry with a paper towel; sprinkle with Aleppo-style pepper and season with salt and pepper. Cook, undisturbed, until bottom side is golden brown, about 1 minute. Toss squid and continue to cook, tossing often, until cooked through, about 1 minute longer. Transfer to a medium bowl and wipe out skillet.

Heat remaining 1 teaspoon vegetable oil in skillet and cook remaining Padrón chillies, tossing occasionally, until blistered and browned in spots and crisp-tender, about 5 minutes.

Transfer chillies to bowl with squid; add vinaigrette with sliced chillies, coriander, and basil and toss to combine. Season with salt and pepper.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 28 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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