Sauteed Calarmari

Updated January 20th 2021

What Is Calamari?

Calamari is the culinary name for squid, which is a type of mollusk that lives in oceans around the world. This seafood plays a significant role in the Mediterranean and East Asian diet, and it also plays a part in North American and Western European cuisine.

Calamari is an excellent source of nutrients, and it is especially valued in Japanese cuisine.

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 isan 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.

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  • 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


  1. 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.
  2. Mince the garlic. Chop the parsley.
  3. 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).
  4. Remove the pan from the heat and add salt and pepper to taste.
  5. When you serve them, add the chopped flat leaf parsley and lemon wedges on the side.
  6. Enjoy with a crusty baguette or any type of grilled bread you like.
  7. Enjoy the fresh Sauteed Calamari