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Squid Salad with Cucumber, Watercress, and Coriander

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026

Meets Patient’s editorial guidelines

This vibrant squid salad with cucumber and watercress is a refreshing choice for those seeking a light yet satisfying meal. By quickly grilling the squid to achieve a subtle charred flavour, you create a beautiful contrast against the crisp, cool cucumber and the peppery bite of fresh watercress. The dressing, a simple but effective combination of rice vinegar and chilli oil, adds a bright acidity that lifts the entire dish without needing any added sugars.

As a nutritious, diabetes-friendly recipe, this salad is naturally low in carbohydrates and high in lean protein. It works perfectly as a sophisticated starter or a healthy midweek lunch. The addition of fresh coriander provides an aromatic finish, making it a well-balanced plate that feels both modern and wholesome. Serve immediately while the squid remains tender and warm.

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Ingredients for Squid Salad with Cucumber, Watercress, and Coriander

  • 1 tablespoon vegetable oil, plus more for grill

  • 450g squid (bodies and tentacles), cleaned

  • Kosher salt, freshly ground pepper

  • 2 tablespoons (or more) unseasoned rice vinegar

  • 1 tablespoon (or more) chilli oil

  • 2 Persian cucumbers or 1 English hothouse cucumber, thinly sliced lengthwise

  • 1/2 bunch watercress, thick stems trimmed (about 2 cups)

  • 1/2 bunch coriander, thick stems trimmed (about 240ml )

How to make Squid Salad with Cucumber, Watercress, and Coriander

Prepare grill for medium-high heat; oil grate. Toss squid with 1 tablespoon oil in a large bowl; season with salt and pepper.

Grill squid, turning occasionally, until lightly charred and cooked through, about 4 minutes. Transfer squid to a cutting board and slice bodies into bite-size pieces.

Toss squid with vinegar and chilli oil in a clean large bowl. Add cucumbers, watercress, and coriander and toss to combine. Taste and adjust seasoning with salt, pepper, and more vinegar and chilli oil, if desired.

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.

  • 16 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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