Calamari has made the deep fryer famous for the dish fried calamari, where the rings and tentacles of squid are deep fried until golden, and usually served with a marinara sauce. Squid can also be baked, stir fried or pan seared. While squid is tasty deep fried, it can be served up in a variety of ways.
Cooking and Eating Squid and Calamari
Squid is an easy seafood to cook with, as long as the cooking methods are correct. Squid (calamari) is best prepared with quick, hot cooking methods, like pan searing or stir frying, and also braising or baking low and slow. This will keep the squid tender, as it has a tendency to become tough and rubbery if mishandled.
While calamari on its own is low in calories, it is high in cholesterol. A 3 1/2 ounce portion of calamari has a low 1.38 grams a fat with 92 calories, but also provides 233 mg of cholesterol. Those with high cholesterol should make squid an occasional treat. This recipe will make 4 servings.
Pan Seared Calamari Salad with Avocado & Lemon Vinaigrette
Ingredients:
- 8 cleaned squid tubes, thinly sliced
- 8 cleaned squid tantacles
- 1 Aneheim chili, sliced
- 1 dozen cherry tomatoes
- 1 medium yellow onion, sliced
- 1 ripe avocado, diced
- 1 Tbsp canola oil
- Salt and black pepper
- 8 ounces mesclun lettuce mix, or other baby lettuce mix
- Lemon Vinaigrette, recipe below
Procedure:
- Heat a large cast iron pan over high heat, until hot. While the pan is heating toss the sliced calamari tubes, tantacles, sliced chili, cherry tomatoes, and sliced onion with the vegetable oil. Season with salt and pepper.
- Place the calamari and vegetable mixture in the pan. Sear the calamari mixture until the ingredients have all browned and the calamari have tested done. This will only take a few minutes, as the calamari will cook quickly over the high heat. Do not over cook them or they will end up being tough.
- Evenly divide the baby lettuces between four salad plates. Then divide the calamari mixture over the top of the lettuces.
- Top with chopped avocado, and drizzle each salad with some of the lemon vinaigrette.
- Serve immediately.
Lemon Vinaigrette
- 1/2 cup olive oil
- 3 Tbsp freshly squeezed lemon juice
- 1 tsp Dijon mustard
- Salt and pepper to taste
- In a bowl, whisk the olive oil, lemon juice and Dijon mustard together until smooth. Season to taste with salt and pepper. Serve with the calamari salad.
Nutrition information provided by Charleston Seafoods.
Renee Shelton - Renee Shelton is a classically trained culinarian frequently writing about baking, healthy cooking, fishing & sewing.
