The Sea And Me

-
Image
 Keeping My Mind. I’ve been out at sea for the past 15 years now; it’s all I do. I wait for the tide to rise high enough to get the boat out of the Scottish harbour, travel five miles out into the North Sea (the most treacherous sea in the world), and then drop my anchor and grab about three hours of sleep. Of course, I check the weather beforehand, and as much as I try to be careful, the weather can change on a whim. I wish I didn’t have to sleep, but everyone knows that’s impossible. It can be even more dangerous when you’re asleep, not just because the weather can change suddenly, but also because fishing trawlers have a nasty habit of catching fire. There’s a mountain of electrical cabling mixed with a fuel tank containing 2000 litres of diesel, plus other hazards that I won’t bore you with being on board. This is a video I took not long ago, it was of a trawler on fire close to me. So yes, it is the most dangerous job in the world, just one wrong step and it's game over! Yet,...
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The Ultimate Guide to Delicious Squid

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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:

NutrientAmount (per 100g, cooked)Benefit
Calories~90 kcalLight and satisfying, ideal for balanced diets
Protein15–16 gGreat for muscle strength and repair
Total Fat~1.4 gVery low in fat, heart friendly
Omega-3 Fatty Acids200–250 mgSupports 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

  • Lean and Protein-Rich: Excellent for fueling the body without excess calories.

  • Good for Heart Health: Provides omega-3s that help reduce inflammation.

  • Boosts Energy Levels: High in B vitamins, especially B2 and B12.

  • Supports Immune Function: Packed with minerals like copper, phosphorus, and selenium.

  • 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:

  • Spicy Asian noodle bowls

  • Seafood pasta

  • Paella

  • Stir fried rice

Its mild flavour blends beautifully with umami rich sauces and aromatic spices.

See Our North Sea Recipes

Tips for Cooking Squid Perfectly

Choosing Fresh Squid

Look for squid with:

  • Clear, glossy skin

  • A clean sea scent

  • Firm texture, not slimy

  • Bright eyes

Fresh or properly frozen squid both work well.

Avoid Overcooking

Squid follows the “quick or slow” rule:

  • 0–2 minutes on high heat

  • 40+ minutes on low heat

Anything in between can make it rubbery.

Preparation Tips

  • Remove the quill and clean the tube before cooking

  • Score the flesh lightly for even cooking

  • Pat dry to achieve the best sear or crisp finish

Flavour Pairings for Squid

Squid pairs wonderfully with:

  • Lemon, lime, and fresh herbs

  • Garlic, chilli, paprika

  • Olive oil, butter, and white wine

  • Tomatoes, olives, and capers

  • 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.

Visit Our Seafood Trawler

Scotland, United Kingdom Scotland, UK

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