Grilled Squid Rings: A Healthy Twist on Calamari

Tender, smoky grilled squid rings seasoned to perfection. Try this lighter version of calamari for an easy, healthy seafood dish.

What is squid

Squid is a seafood in the mollusk family. It’s related to octopus and is used in a variety of dishes around the world.

You’ve most likely tried it as calamari, a fried Italian appetizer. But it’s also commonly used in Japan where it’s eaten raw in sushi or sashimi.

When it comes to squid, there are two main cuts. The tube is the bod of the squid. All of the innards are removed, leaving a hollow, flat piece of meat.

The tentacles or legs are attached to the body. Each squid has 10. These are chewier, a bit scraggly, and they curl up when they’re cooked.

Squid also have an ink sac in the body. Chefs will extract that ink to make squid ink pasta, which is known for its dark purplish, black color.

The taste is very mild, which makes squid really versatile. You can treat it simply with oil, salt and pepper. Or you can add a pop of soy sauce and ginger or a marinade to pump up the flavor.

#5 MOST HATED FOOD: Squid is the number five most hated food in America. See the full top 10 list of hated foods. 

Get Recipe Ingredients

• Heat Grill: Heat your grill to high heat (500F degrees)/

• Prepare Squid Rings: Place the tubes on a cutting board. Use a knife to cut them into 1/4 inch thick rings.

• Season: Place the rings in a large bowl. Toss with oil, salt and pepper.

• Grill: Place the rings on the grill in a single layer. Cook for 5-7 minutes, tossing occasionally, until charred.

• Garnish: Remove the squid from the grill. Garnish with a drizzle of olive oil and freshly squeezed lemon juice.

Calories: 114kcalCarbohydrates: 4gProtein: 12gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 176mgSodium: 227mgPotassium: 204mgFiber: 0.4gSugar: 0.3gVitamin A: 28IUVitamin C: 10mgCalcium: 28mgIron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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What you’ll need

• Squid Tubes: You can buy fresh or frozen. It’s easier to buy squid that is already cleaned. Look for the tubes.
• Oil: Olive oil or avocado oil are both fine
• Salt and Pepper
• Lemon Wedges: For garnish.

See the full recipe card above for servings and a full list of ingredients.

How to grill squid

Heat your grill to high heat (500F degrees) with a direct heat zone. These can be cooked on a charcoal grill, gas grill, pellet grill, indoor grill or grill pan. You can even cook them on a griddle.

Step 1: Slice squid into rings

Place the squid on a cutting board. Pat it dry with a paper towel. Slice it into 1/4 to 1/2 inch thick rings.

Step 2: Season the squid

Place the rings in a large bowl. Season with oil, salt and pepper. Toss to coat.

Step 3: Grill the squid

Place the squid on the preheated grill in a single layer. Grill for about 5-7 minutes, tossing occasionally with your tongs until they get a nice char.

How to serve squid

To finish off your bowl of squid, drizzle it with some olive oil, a squeeze of fresh lemon juice and garnish with fresh herbs like parsley or cilantro.

Try grilled squid with an aioli, tarter sauce or cocktail sauce.

Storage

Store leftover grilled squid in an airtight container in the fridge for 2-3 days.