Squid is a popular seafood ingredient in many cuisines around the world, known for its firm texture and mildly sweet flavor. It is a versatile ingredient that can be grilled, fried, sautéed, or served raw in dishes like sushi. Squid is a nutrient-rich seafood that provides a valuable source of protein, along with essential vitamins and minerals.

Squid is a mollusk that belongs to the cephalopod family, along with octopus and cuttlefish. It has a cylindrical body with a head and tentacles, and a soft internal shell called a pen. Squid can be found in many oceans and seas around the world, and is harvested for both commercial and recreational purposes.

health benefits of squid

  • High in protein: Squid is a good source of lean protein, which is essential for tissue repair, muscle development, and overall growth. Protein also helps in maintaining a feeling of fullness, supporting weight management.
  • Low in fat: Squid is naturally low in fat, making it a suitable option for those seeking a low-fat protein source. This can be beneficial for individuals aiming to reduce their overall fat intake.
  • Rich in vitamins and minerals: Squid contains several essential vitamins and minerals, including vitamin B12, vitamin B6, vitamin E, vitamin K, riboflavin, niacin, copper, selenium, and zinc. These nutrients play important roles in various bodily functions, such as energy production, nerve function, blood cell formation, and immune system support.
  • Omega-3 fatty acids: While squid is not as rich in omega-3 fatty acids as some other fatty fish, it still contains moderate amounts of these beneficial fats. Omega-3 fatty acids are known for their anti-inflammatory properties and potential benefits for heart health and brain function.
  • Source of essential amino acids: Squid provides all essential amino acids required by the body. These amino acids are the building blocks of proteins and are necessary for numerous biological processes, including cell growth, repair, and hormone production.
  • Iron content: Squid contains iron, a mineral necessary for the production of hemoglobin, which carries oxygen in the blood. Adequate iron intake supports red blood cell production and helps prevent iron-deficiency anemia.
  • Source of taurine: Squid is a notable source of taurine, an amino acid-like compound that plays a vital role in various physiological processes. Taurine is involved in maintaining healthy vision, supporting cardiovascular health, and aiding in the functioning of the central nervous system.
  • Collagen content: Squid possesses collagen, a protein that supports the health and elasticity of connective tissues, including skin, joints, and tendons. Consuming foods rich in collagen, like squid, may help promote healthy skin and joint function.

international dishes using squid

Calamari (Italy): Calamari refers to squid that is battered and deep-fried. It is often served as an appetizer or as part of a seafood platter. The rings or tentacles of the squid are commonly coated in a seasoned flour or breadcrumb mixture before frying.

Squid Ink Pasta (Italy): Squid ink pasta, also known as “pasta al nero di seppia,” is a traditional Italian dish made by incorporating squid ink into the pasta dough. It results in a striking black color and a subtle briny flavor. It is often served with seafood or a simple garlic and olive oil sauce.

Salt and Pepper Squid (China): This dish is a popular Chinese appetizer where the squid is lightly battered, seasoned with salt, pepper, and other spices, and then quickly fried until crispy. It is typically served with a side of chili dipping sauce.

Squid Sashimi (Japan): In Japanese cuisine, squid is often served as sashimi, where it is thinly sliced and enjoyed raw. It is typically served with soy sauce, wasabi, and pickled ginger.

Grilled Squid (Greece): Grilled squid, or “kalamari souvlaki,” is a beloved Greek dish. Squid is marinated with olive oil, lemon juice, garlic, and herbs, then grilled until tender and slightly charred. It is often served with a squeeze of fresh lemon juice and a side of tzatziki sauce.

Squid Stuffed with Rice (Spain): Known as “calamares rellenos,” this Spanish dish involves stuffing squid tubes with a flavorful mixture of rice, vegetables, herbs, and sometimes seafood. The stuffed squid is then braised in a tomato-based sauce until tender.

Squid Curry (India): Squid curry is a spicy and aromatic dish found in Indian cuisine. Squid is cooked in a rich tomato-based curry sauce infused with a blend of fragrant spices, such as turmeric, cumin, coriander, and chili. It is typically served with rice or flatbread.

Squid Ceviche (Peru): Ceviche is a popular dish in Peruvian cuisine. Squid is marinated in a mixture of lime or lemon juice, onions, cilantro, and other seasonings, which “cooks” the squid with the acidity. It is served as a refreshing appetizer or light main course.


Squid Ink Pasta

Cooking Tips:

  • Cleaning squid: Start by removing the head and tentacles from the body. Pull the tentacles away from the head, and the innards should come out with them. Remove the beak (mouth) from the tentacles and discard it. Rinse the squid under cold water to remove any remaining debris.
  • Tenderizing: Squid can be a bit tough if not cooked properly. To tenderize it, you can either gently pound the squid with a meat mallet or score the inside of the squid with a sharp knife in a crisscross pattern. This helps break down the muscle fibers and ensures more even cooking.
  • Quick cooking: Squid cooks quickly, and overcooking can result in a rubbery texture. Whether grilling, sautéing, or frying, it’s best to cook squid for a short period over high heat to keep it tender. Depending on the size and thickness of the squid, it usually takes 1-2 minutes per side to cook through.
  • Marinating: Marinating squid can infuse it with flavor and help tenderize it further. Consider marinating squid in a mixture of lemon juice, olive oil, herbs, garlic, or other desired seasonings for about 15-30 minutes before cooking.
  • Dry thoroughly: Before cooking squid, make sure it is patted dry with paper towels. Excess moisture can cause the squid to steam rather than sear, which can affect the texture.
  • Seasoning: Squid has a mild flavor and can benefit from seasoning. Consider adding spices, herbs, salt, pepper, or a combination of flavors to enhance its taste. Lemon juice, garlic, paprika, and chili flakes are popular choices.
  • Proper heat: When cooking squid, ensure your cooking surface or oil is hot before adding the squid. High heat helps achieve a nice sear and prevents sticking. 
  • Monitoring cooking time: Keep a close eye on the squid while cooking, as it cooks rapidly. Overcooked squid can become tough and chewy, so aim for a tender and slightly opaque texture. 
  • Pairing with sauces: Squid pairs well with various sauces and dips. Consider serving it with lemon wedges, aioli, marinara sauce, soy ginger dipping sauce, or your preferred accompaniment.
  • Balancing flavors: Squid has a slightly sweet and briny flavor. When incorporating it into a dish, consider balancing the taste with acidic ingredients like lemon juice or vinegar, and complement it with fresh herbs and spices.

Nutrition facts:

Calories: 78

Protein: 13.7g

Fat: 1.3g

Carbohydrates: 2.6g

Fiber: 0g

Vitamin B12: 90% of the Daily Value (DV)

Copper: 30% of the DV

Phosphorus: 20% of the DV

Selenium: 17% of the DV

Storage Instructions

  • Refrigeration: After purchasing or preparing squid, store it in the refrigerator immediately. Place it in an airtight container or wrap it tightly in plastic wrap to prevent exposure to air and moisture.
  • Use Within 1-2 Days: For the best taste and texture, consume squid within 1-2 days of refrigeration. Fresher squid ensures a delightful culinary experience.

Embark on a culinary adventure with the mesmerizing flavors and versatile nature of squid. Its tender flesh and delicate sweetness hold the potential to elevate your dishes to new heights. By embracing squid as a cooking ingredient, you embrace a world of culinary creativity and tantalizing flavors.

Squid, with its impressive nutritional profile and low calorie content, becomes a valuable addition to a well-balanced diet. Indulge in its abundant protein, vitamins, and minerals while relishing its unique taste.

Unlock the secrets of international cuisines, from savoring calamari fritti in Italy to delighting in the vibrant stir-fries of Southeast Asia. The possibilities are endless when you harness the culinary magic of squid.

Remember, proper storage is key to preserving its freshness. Refrigerate squid promptly and savor its tender texture within 1-2 days. So, embrace the allure of squid in your kitchen, and let its culinary charm captivate your senses with each delectable bite.