The Ultimate Guide to Delicious Squid
Squid is one of the most versatile and underrated seafoods available. Tender, mild, and beautifully adaptable to countless cuisines, it’s a favourite in Mediterranean, Asian, and modern British cooking. Whether served lightly grilled, crisped into calamari, or simmered in a rich stew, squid brings a unique combination of flavour, texture, and nutrition to the table.
This guide explores everything you need to know about cooking and enjoying squid, from its delicate taste to its impressive health benefits.
Why Squid Deserves a Spot in Your Kitchen
A Mild, Clean Flavour with Endless Possibilities
Squid has a naturally mild taste, allowing it to work beautifully with both bold spices and delicate ingredients. Its slightly sweet, clean flavour makes it the perfect canvas for citrus, garlic, herbs, and vibrant sauces.
The texture of squid, when cooked correctly, is tender and pleasingly firm. It only needs a quick flash in a hot pan, or a long, gentle braise to achieve the perfect bite.
A Staple in Global Cuisine
From Italian seafood pasta and Spanish tapas to Japanese sushi and Korean stir fries, squid appears in culinary traditions across the world. It adapts effortlessly to grilling, frying, stuffing, quick sautés, and slow cooked dishes.
Squid Nutrition Facts
Squid is naturally lean, protein rich, and full of important minerals. Here’s what you get in roughly 100g of cooked squid:
| Nutrient | Amount (per 100g, cooked) | Benefit |
|---|---|---|
| Calories | ~90 kcal | Light and satisfying, ideal for balanced diets |
| Protein | 15–16 g | Great for muscle strength and repair |
| Total Fat | ~1.4 g | Very low in fat, heart friendly |
| Omega-3 Fatty Acids | 200–250 mg | Supports heart and brain function |
| Vitamin B12 | ~1.2 µg (50% NRV) | Boosts energy and supports nerve health |
| Vitamin B2 (Riboflavin) | ~0.4 mg (25% NRV) | Helps with metabolism and skin health |
| Copper | ~1.9 mg (100% NRV) | Important for red blood cell formation |
| Phosphorus | ~200 mg (20% NRV) | Supports strong bones and teeth |
| Selenium | ~45 µg (65% NRV) | Powerful antioxidant for immune and thyroid health |
Naturally gluten free and low in carbohydrates, squid fits into Mediterranean, keto, low calorie, and high protein diets with ease.
Health Benefits of Eating Squid
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Lean and Protein-Rich: Excellent for fueling the body without excess calories.
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Good for Heart Health: Provides omega-3s that help reduce inflammation.
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Boosts Energy Levels: High in B vitamins, especially B2 and B12.
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Supports Immune Function: Packed with minerals like copper, phosphorus, and selenium.
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Suitable for Many Diets: Low carb, gluten free, and digestion friendly.
Best Ways to Cook Squid
1. Quick Seared or Stir-Fried Squid
Squid cooks in under two minutes at high heat. Toss in a hot pan with garlic, chilli, and olive oil for a light, flavourful dish that stays beautifully tender.
2. Grilled Squid
Score the tubes, marinate with lemon and herbs, and grill for a smoky, charred finish. Great for summer dishes or simple, elegant plates.
3. Classic Fried Calamari
Perhaps the most famous squid dish. Coat rings lightly in seasoned flour and fry until crisp and golden. Serve with lemon wedges or a garlic aioli.
4. Slow Braised Squid
If not cooked quickly, squid prefers long, gentle cooking. Simmer in tomato sauce, wine, or broth for 45 minutes to an hour for incredibly tender results. Ideal for Mediterranean stews or stuffed squid dishes.
5. Squid in Noodles, Pasta, or Rice
Add squid to:
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Spicy Asian noodle bowls
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Seafood pasta
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Paella
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Stir fried rice
Its mild flavour blends beautifully with umami rich sauces and aromatic spices.
Tips for Cooking Squid Perfectly
Choosing Fresh Squid
Look for squid with:
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Clear, glossy skin
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A clean sea scent
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Firm texture, not slimy
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Bright eyes
Fresh or properly frozen squid both work well.
Avoid Overcooking
Squid follows the “quick or slow” rule:
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0–2 minutes on high heat
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40+ minutes on low heat
Anything in between can make it rubbery.
Preparation Tips
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Remove the quill and clean the tube before cooking
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Score the flesh lightly for even cooking
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Pat dry to achieve the best sear or crisp finish
Flavour Pairings for Squid
Squid pairs wonderfully with:
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Lemon, lime, and fresh herbs
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Garlic, chilli, paprika
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Olive oil, butter, and white wine
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Tomatoes, olives, and capers
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Soy sauce, sesame, ginger, and miso
It also works beautifully with salads, roasted vegetables, crusty bread, or rice dishes.
Sustainability and Sourcing
Squid is often a sustainable seafood choice thanks to fast growth rates and healthy populations. Choose suppliers who use responsible fishing methods or buy fresh squid straight from local boats for guaranteed quality and traceability.
Conclusion: Tender, Nutritious, and Incredible Versatile
Squid deserves far more attention in home kitchens. Its mild flavour, tender texture, and wide-ranging uses make it one of the most enjoyable seafoods to cook. Whether lightly grilled, flash-fried, or slow-cooked in a rich sauce, squid offers delicious results every time.
Buy Fresh Squid Direct From Our Boat
Bring restaurant-quality squid straight to your kitchen.
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