Calamari Recipe With Extra Virgin Olive Oil
Updated November 25th 2025
If you’re looking for a dish that’s as nourishing as it is delicious, sautéed calamari in extra virgin olive oil is an easy choice. Light, tender, and naturally high in protein, calamari pairs beautifully with the rich, fruity depth of high-quality EVOO. But this combination offers more than flavour—extra virgin olive oil is packed with antioxidants and polyphenols, known for supporting heart health, reducing inflammation, and protecting cells from oxidative stress.
This recipe shows you how to gently sauté the calamari to absorb these vibrant aromas and added nutrients, creating a simple yet elevated dish that’s both wholesome and satisfying. So let’s go!
Key Points at a Glance
- A quick, protein-rich Mediterranean seafood dish ready in minutes
- Cooks perfectly in high-quality extra virgin olive oil
- EVOO adds antioxidants and polyphenols that support heart, brain and inflammation health
- Calamari absorbs flavours beautifully — garlic, parsley and lemon work especially well
- Ideal for a light main or a simple appetiser with crusty bread
Sauteed Calamari In Extra Virgin Olive Oil With Garlic
Ingredients
- 1 lb Squid or Calamari
- 1/4 cup Extra Virgin Olive Oil
- 1 small head fresh Garlic - minced (never from a jar)
- Lemon Wedges
- Flat Leaf Parsley - finely or roughly chopped
- Kosher Salt or Fine Sea Salt & freshly ground Black Pepper to taste
Instructions
- Since hopefully your fishmonger has already cleaned the squid / calamari for you, begin by rinsing them in cold water and drying them thoroughly. Cut them into 1 inch rings and then dry them again.
- Mince the garlic. Chop the parsley.
- In a large pan on medium high heat, add the extra virgin olive oil. When the oil is hot add the calamari and minced garlic, and sauté them until the calamari are just firm. This step does not take long at all. (Do not overcook them, as the garlic becomes bitter and the calamari becomes rubbery).
- Remove the pan from the heat and add salt and pepper to taste.
- When you serve them, add the chopped flat leaf parsley and lemon wedges on the side.
- Tastes amazing with a crusty baguette or any type of grilled bread you like.
- Enjoy the fresh Sauteed Calamari
Health Benefits of Calamari
Why Calamari Is a Nutritious Choice
Just like the best olive oils, Calamari is an excellent source of nutrients, and it is especially valued in Japanese cuisine.
Calamari is a great source of protein and other nutrients that are beneficial for your health. Here are some of the health benefits of eating squid:
- -Calamari is low in calories and fat, but high in protein
- It contains vitamins B6 and B12, which are important for energy production and brain function.
- Squid is also a good source of magnesium, potassium, and selenium – all minerals that are essential for good health.
In Japan, restaurants serve calamari in all kinds of different ways. These serving styles include sashimi, sushi, tempura (fried), grilled squid, and more.
Calamari has a relatively mild taste however it tends to absorb different flavours from whatever it is cooking alongside. For instance, quickly absorbs strong flavours from ingredients like garlic, ginger, tomato, and herbs.
Calamari is a rich source of protein, of which it provides 15.6 grams per 100g serving. Also, it is a complete protein, which means that it provides all nine of the essential amino acids in adequate amounts.
Although oily fish such as salmon and mackerel are the best way to get omega-3, offers 0.50 grams of omega-3 fatty acids per 100 grams, which is a reasonable serving.
Squid contains choline which is an essential vitamin-like nutrient that is particularly important for brain and liver health. It offers around 65 mg per 100-gram serving.
It contains high concentrations of selenium, which is an important mineral with antioxidant mechanisms.
Copper is an essential mineral that plays a key role in bone health, the cardiovascular and nervous system, iron metabolism, and red blood cell formation. Copper is the most concentrated nutrient in calamari, and 100 grams provides 1.9 mg of the mineral, which is equal to 95% of the daily recommended intake.
Serving Suggestions
Sautéed calamari pairs beautifully with simple Mediterranean sides. Try serving it with:
- Crusty bread or toasted sourdough
- A green salad with a drizzle of Morocco Gold Extra Virgin Olive Oil
- Lemon couscous or quinoa
- Roasted vegetables (courgette, peppers, aubergine)
- Extra lemon wedges and flat-leaf parsley
Quick Nutritional Summary
This dish provides lean protein, omega-3s, B vitamins, choline and antioxidant-rich minerals such as selenium and copper. These nutrients pair perfectly with the polyphenols in extra virgin olive oil, supporting heart, brain and metabolic health.
Cook This Recipe With Morocco Gold
For the best flavour and nutritional benefits, prepare this recipe using Morocco Gold Extra Virgin Olive Oil.
FAQs About Sautéing Calamari in EVOO
1. Can you sauté calamari in extra virgin olive oil?
Yes — EVOO handles medium-high heat very well and adds flavour and antioxidants.
2. How do you keep calamari tender?
Cook for only 1–2 minutes. Overcooking makes it rubbery.
3. Should calamari be cooked on high heat?
Medium-high heat gives the best sear without drying it out.
4. What flavours go well with calamari?
Garlic, chilli, lemon, parsley and tomatoes complement it beautifully.
5. Is sautéed calamari Mediterranean diet friendly?
Yes — it uses lean seafood and polyphenol-rich EVOO, both staples of the Mediterranean diet.
We hope you enjoy this recipe for sauteed calamari using extra virgin olive oil.
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