Sliced Squid (Calamari)
Loligo vulgarisClinical Encyclopedia
Sliced Squid (Calamari) provides 92 kcal, 16g of protein, 3.1g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Sliced squid, commonly known as calamari, is a popular seafood choice known for its tender texture and mild flavor. It is low in calories and high in protein, making it a nutritious addition to various dishes.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled or lightly fried; avoid overcooking to maintain tenderness. Can be marinated for enhanced flavor.
Smart Selection & Storage
Choose calamari with a firm texture and a mild ocean scent. Fresh calamari should have a shiny appearance without any discoloration.
Store fresh calamari in the refrigerator and consume within 1-2 days. Cooked calamari can be refrigerated for up to 2 days in an airtight container.
Myths vs Realities
Healthy Recipes
Grilled Lemon Garlic Calamari Salad
This vibrant salad features grilled sliced squid marinated in lemon and garlic, served over a bed of mixed greens for a refreshing and healthy meal.
- 200g sliced squid
- 2 tablespoons olive oil
- 1 lemon (juiced)
- 2 cloves garlic (minced)
- 100g mixed salad greens
- Salt and pepper to taste
- 1. In a bowl, mix olive oil, lemon juice, minced garlic, salt, and pepper to create a marinade.
- 2. Add the sliced squid to the marinade and let it sit for 30 minutes.
- 3. Grill the squid over medium heat for 2-3 minutes on each side, then serve over mixed greens.
Spicy Calamari Stir-Fry
A quick and spicy stir-fry featuring sliced squid, bell peppers, and snap peas, tossed in a flavorful sauce for a nutritious dinner option.
- 200g sliced squid
- 1 red bell pepper (sliced)
- 100g snap peas
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 1 tablespoon sesame oil
- 2 green onions (sliced)
- 1. Heat sesame oil in a pan over medium-high heat and add the sliced squid, cooking for 2-3 minutes.
- 2. Add bell pepper and snap peas, stirring for another 2 minutes.
- 3. Stir in soy sauce and sriracha, cook for 1 more minute, and garnish with green onions before serving.
Mediterranean Calamari with Quinoa
This nutritious dish combines sliced squid with quinoa, cherry tomatoes, olives, and feta for a Mediterranean-inspired meal packed with flavor.
- 200g sliced squid
- 100g quinoa
- 150g cherry tomatoes (halved)
- 50g olives (sliced)
- 50g feta cheese (crumbled)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Cook quinoa according to package instructions and set aside.
- 2. In a skillet, heat olive oil and sauté the sliced squid for 3-4 minutes until cooked through.
- 3. Combine quinoa, squid, cherry tomatoes, olives, and feta in a bowl, season with salt and pepper, and serve.
Calamari Tacos with Avocado Salsa
These healthy tacos feature crispy calamari topped with a fresh avocado salsa, wrapped in corn tortillas for a light and satisfying meal.
- 200g sliced squid
- 4 corn tortillas
- 1 avocado (diced)
- 1 tomato (diced)
- 1/4 red onion (finely chopped)
- 1 lime (juiced)
- Salt to taste
- 1. Fry the sliced squid in a non-stick pan until golden and crispy, about 3-4 minutes.
- 2. In a bowl, mix avocado, tomato, red onion, lime juice, and salt to create the salsa.
- 3. Assemble the tacos by placing the squid on tortillas and topping with avocado salsa.
Calamari and Vegetable Skewers
These colorful skewers feature marinated calamari and a variety of vegetables, grilled to perfection for a healthy and fun dish.
- 200g sliced squid
- 1 zucchini (sliced)
- 1 bell pepper (cubed)
- 1 red onion (cubed)
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a bowl, combine olive oil, balsamic vinegar, salt, and pepper, then add squid and vegetables to marinate for 30 minutes.
- 2. Thread the squid and vegetables onto skewers.
- 3. Grill skewers over medium heat for 5-7 minutes, turning occasionally until cooked.
Calamari Coconut Curry
A rich and creamy coconut curry featuring sliced squid, served with brown rice for a wholesome and flavorful meal.
- 200g sliced squid
- 1 can coconut milk
- 1 tablespoon red curry paste
- 1 bell pepper (sliced)
- 100g spinach
- 1 tablespoon olive oil
- Salt to taste
- 200g brown rice
- 1. Cook brown rice according to package instructions.
- 2. In a pan, heat olive oil and sauté bell pepper for 2 minutes, then add red curry paste and coconut milk.
- 3. Add squid and spinach, simmer for 5-7 minutes, and serve over brown rice.
Calamari and Chickpea Salad
This protein-packed salad combines sliced squid with chickpeas, cucumber, and a zesty lemon dressing for a filling and nutritious meal.
- 200g sliced squid
- 1 can chickpeas (drained)
- 1 cucumber (diced)
- 1 lemon (juiced)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Cook the sliced squid in a pan for 3-4 minutes until cooked through.
- 2. In a large bowl, combine chickpeas, cucumber, lemon juice, olive oil, salt, and pepper.
- 3. Add the cooked squid to the salad and toss gently before serving.
Calamari Stuffed Bell Peppers
These vibrant bell peppers are stuffed with a mixture of sliced squid, brown rice, and spices, then baked for a delicious and healthy dish.
- 200g sliced squid
- 2 bell peppers (halved and seeded)
- 100g cooked brown rice
- 1 tablespoon olive oil
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. Preheat the oven to 180°C (350°F).
- 2. In a pan, heat olive oil and sauté the sliced squid for 3-4 minutes, then mix with cooked brown rice, paprika, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 20 minutes.
Calamari and Spinach Pasta
A light and healthy pasta dish featuring sliced squid and fresh spinach, tossed in a garlic and olive oil sauce for a quick weeknight meal.
- 200g sliced squid
- 200g whole wheat pasta
- 100g fresh spinach
- 2 cloves garlic (minced)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Cook whole wheat pasta according to package instructions.
- 2. In a pan, heat olive oil and sauté garlic for 1 minute, then add sliced squid and cook for 3-4 minutes.
- 3. Add spinach and cooked pasta to the pan, toss well, and season with salt and pepper before serving.
Calamari Ceviche
A refreshing and zesty ceviche made with sliced squid, lime juice, and fresh herbs, perfect as an appetizer or light meal.
- 200g sliced squid
- 1 lime (juiced)
- 1/2 red onion (finely chopped)
- 1 tomato (diced)
- 1/4 cup cilantro (chopped)
- Salt to taste
- 1. In a bowl, combine sliced squid with lime juice and let it marinate for 15 minutes.
- 2. Add red onion, tomato, cilantro, and salt to the bowl, mixing well.
- 3. Serve chilled as an appetizer or light meal.
Frequently Asked Questions (FAQ)
Is calamari healthy?
Yes, calamari is low in calories and high in protein, making it a healthy seafood option.
How should I cook calamari?
Calamari can be grilled, fried, or sautéed; avoid overcooking to prevent toughness.
What is the nutritional value of calamari?
Calamari is rich in protein, low in fat, and contains essential vitamins and minerals.
Can I eat calamari if I'm allergic to shellfish?
If you have a shellfish allergy, it's best to avoid calamari as it may trigger a reaction.
How do I choose fresh calamari?
Look for firm, shiny flesh with a mild ocean scent; avoid any with a strong fishy odor.
What are the health benefits of eating calamari?
Calamari provides essential nutrients, supports muscle health, and is low in calories.
How can I store leftover calamari?
Store cooked calamari in an airtight container in the refrigerator for up to 2 days.
Is calamari high in cholesterol?
Calamari contains cholesterol, but it can be part of a balanced diet when consumed in moderation.