Prepare the calamari, hopefully it will already be cleaned with the skin, plasticky back bone, wings, beak, innards and ink removed. If not get your gloves on, it’s very easy and fairly intuitive, just beware of the ink- it gets you when you least suspect it.
Once you have nice clean calamari, cut them open by running a sharp knife along the side, lightly score the insides of each tube in a criss- cross pattern and place in a plastic container.
Combine the avocado slices with the rocket, capers, chilies, seasoning, and a drizzle of olive oil. Divide between 6 small plates.
Heat your griddle pan until almost smoking, add the halved limes, cut-side down followed by the calamari, pressing lightly with a wooden spoon to ensure it cooks evenly. When the calamari feels slightly firm, about 1 min 30 seconds, turn over and cook for another 1 min 30 seconds or until the it feels firm. Remove the calamari and lime from the pan and get ready to serve.
On each plate of avocado and rocket salad place half a charred lime (to squeeze over the salad), a sprinkling of chopped spring onions, one of the grilled calamari, a little of the remaining chilli, chia seeds (if using), seasoning and a final drizzle of olive oil.