Sauteed Calarmari

Calamari Recipe With Extra Virgin Olive Oil

Updated July 18th 2023

Why Adopt A Mediterranean Diet?

The Mediterranean diet has been gaining popularity for various reasons, including its reputation as a heart-healthy diet that promotes weight loss. This plant-based diet emphasizes the consumption of whole grains, fruits, vegetables, legumes, nuts, and fish. But what makes the Mediterranean diet stand out are the use of healthy fats, particularly extra virgin olive oil, and the variety of flavorful Mediterranean diet recipes that make sticking to this diet a joy rather than a chore.

The combination of nutrient-rich foods and healthy fats in the Mediterranean diet provides numerous cardiovascular benefits, including lower risk of heart disease and stroke, while the high fiber content helps regulate blood sugar levels and promotes good digestion. It’s no surprise that the Mediterranean diet is one of the most popular diets today, offering a sustainable and delicious way to improve overall health and well-being.

If you are looking for a healthy Calamari recipe this is for you. This sauteed Calamari in garlic & extra virgin olive oil is a healthy and tasty recipe you can make quickly and easily using a handful of ingredients.

Calamari With Extra Virgin Olive Oil

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.

0/5 (0 Reviews)

Sauteed Calamari In Extra Virgin Olive Oil With Garlic


  • 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. Tastes amazing with a crusty baguette or any type of grilled bread you like.
  7. Enjoy the fresh Sauteed Calamari

Health Benefits of Calamari

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 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.

We hope you enjoy this recipe for sauteed calamari using extra virgin olive oil.

Latest Recipes