Easy Grilled Squid

Grilled Squid is simple dish that’s super easy to make and tastes delicious.  It’s also incredibly healthy and environmentally friendly.

I like to eat fish a few times a week.  Below is a picture from my local fish market Cor-J’s which looks like a mini Fulton Fish Market.  It reminds me of the days I used to go there at 4 in the morning to buy fish for my restaurant.  I loved walking among the tables of fish and chatting with the older men at that hour, it had a surreal quality.  In those days there were not very many women there, but the fish mongers warmed up to me and were very accommodating giving me the best cuts for my restaurant.

Benefits of Squid

Squid is a sustainable seafood making it a good choice for the environment.  It is abundant in our oceans and is low in mercury which makes it a good choice for our body as well.

Squid is high in protein, Omega-3 fatty acids and other essential nutrients, while low in saturated fats.  I like it because it is inexpensive and delicious.

Unfortunately, many fish are high in mercury.  Mercury gets into the oceans from coal burning and mining of iron. But not all fish is the same when it comes to mercury. The smaller fish have less mercury.

The EPA reports that squid is one of the best fish to eat, since it tends to contain very low amounts of mercury.

Squid inexpensive usually around $6 a pound. Wild salmon is a great source of protein and Omega 3’s but it costs at least $19 a pound.

Squid also is abundant in or oceans making it an excellent choice as a sustainable wild fish.

Like many types of seafood, squid is a rich source of B12 and B6 vitamins. B12 is important for the normal functioning of the brain and nervous system and plays a key role in the formation of red blood cells. Vitamin B6 helps the body to use and store energy from the protein and carbohydrates in the foods we eat. It also assists the formation of hemoglobin (the substance that carries oxygen around the body).

Squid is even richer in minerals than it is in vitamins. It is high in  copper, phosphorous, and selenium.  Copper helps produce red and white blood cells and triggers the release of iron to form hemoglobin. It is also important for brain development, the immune system and for strong bones. Phosphorous helps to release the energy from the food we eat and helps build strong bones. Selenium plays a key role in the body’s antioxidant defense system preventing damage to cells and tissues.  It is particularly good for your thyroid and for arthritis relief.

How to Buy Squid

When choosing squid it should be shimmering and translucent, the scent fresh and sweet. The smallest ones are the most tender. It is quite a bit of work to clean squid but most fish markets
sell it already cleaned. This is how I buy it.

Cooking Squid

The most popular way to eat squid is fried calamari but I prefer eating a healthier version of squid, grilling or sautéing.  Cooking it this way makes the most of its flavor without the extra calories and fat.

Since Squid is very high in protein  its flesh becomes elastic and tough if you don’t cook it right.  To keep it tender cook it quickly over very high heat, for no longer than 3-4 minutes.  This is what we are doing in this recipe.

Alternately you can stew the squid in broth over low heat for at least 30 minutes which will soften the protein and the squid will be tender again. That’s a recipe for another day.

Serving

Once the squid is cooked serve it whole or slice it into rings like it did below.  I serve it on top of greens with tomatoes and a squeeze of lemon.

If you want to add garlic, simmer 2 cloves of garlic in 2 tablespoons of oil on low heat for 1-3 minutes until soft but don’t let it brown. Once it’s soft pour over the cooked squid and squeeze a bit of lemon.

Enjoy the recipe and be adventurous, give squid a try.

Easy Grilled Squid

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Grilled Squid is a simple dish that’s super easy to make and tastes delicious.  It’s also incredibly healthy and environmentally friendly.

• Author: Ingrid DeHart - EatWellEnjoyLife.com
• Prep Time: 5 minutes
• Cook Time: 5 minutes
• Total Time: 10 minutes
• Yield: 4 servings 1x
• Category: Fish, Appetizer
• Cuisine: Paleo, Gluten-Free

Ingredients

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• 1 pound small squid, cleaned
• 3 tablespoons olive oil
• Celtic Sea Salt
• Fresh ground pepper
• Red chili flakes
• 2 tablespoons chopped fresh parsley or marjoram
• lemon juice for serving

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Instructions

1. Rinse the squid very quickly and never leave it sit in water as it absorbs a great deal of water which takes away from the taste and consistency.
2. Pat the squid dry. This helps it to cook fast, get crispy and prevents it from becoming chewy.
3. Mix the squid with the other ingredients in a shallow bowl.
4. Let sit in the refrigerator for 30 minutes.
5. Turn the grill on high, make sure it is really hot.
6. Put the tentacles on skewers through the thickest part of the ring so they don’t fall through the grates.
7. You can also skewer the bodies so the lie flat. I don’t usually but some people find it a little easier.
8. Season the grill. Grill the squid a few minutes on each side They will be done in less than 5 minutes.
9. You want the squid to get a little crisp on the outside and remain tender on the inside. Don’t overcook them.
10. Serve hot or at room temperature with a squeeze of lemon juice.
11. I like to serve on a bed of arugula with tomatoes.

Notes

If you want to add garlic, simmer 2 cloves of garlic in 2 tablespoons of oil on low heat for 1-3 minutes until soft but don’t let it brown. Once it’s soft pour over the cooked squid.

Nutrition information is just for the squid.

Much love,
Ingrid