For two servings you need

1 approximately 20cm long squid (body length) or 2 to 3 smaller ones

250ml cooked rice

20ml canola or sunflower oil

1 small red onion or shallot, finely chopped

½ red pepper chopped

Squid legs and wings cut into 5-8mm cubes

10 ml chilli chutney or ½ fresh chilli, chopped

25ml chopped parsley or basil (plus extra leaves to garnish)

Grated zest of ½ lemon

Juice from ½ lemon

1 clove garlic crushed

6-8 black olives, pitted and chopped (optional); plus a few extra for garnish

15ml capers (optional)

2ml salt

2-3 cocktail sticks or small skewers

About 400ml tomato sauce (recipe here)

To prepare

Heat the oil and add the onion and red pepper and sauté it until the onion is lightly browned and tender.

Add the squid cubes and stir before turning off the heat.

Add the seasoning, parsley, lemon and garlic to the warm mixture, Set the filling aside until required.

Rinse and dry the squid. Using a spoon fill the cavity. Use the blunt handle of a wooden spoon ease the filling to the point of the cavity.

Once it is full secure the end with a small skewer or cocktail sticks.

Place the squid into baking dish or frying pan that has a lid, pour over the tomato sauce. It must cover at least 80% of the squid.

Bake at 180°C for 30 minutes, turning after 20 minutes OR allow to simmer gently in a covered pan for 30 minutes, also turning after 20 minutes.

Serve hot with fresh parsley or basil and olives