The Nutrition of Squid
The nutrition resume of squid is about as good as it gets when you think about the center of your plate, otherwise know as the entree. A protein boost is what you get with squid as you do with all seafood. Along with the protein comes a very small amount of fat, mostly unsaturated or the heart-healthy kind, and a small amount of carbohydrate. A 3-ounce serving of squid which is 2-3 squid bodies or about a cup of squid rings, amounts to a very moderate 150 calories, a very respectable 15 grams protein, and a very modest 7 grams carbohydrate. The glycemic index for squid is extremely low, too, in case you are wondering.
Grilled Squid Tips
First of all, grilling squid is very different than making and/or eating fried calamari. Since so many of us are familiar with grill cooking, the adventurous part is choosing squid and the easy part is cooking it. Pay close attention to the cooking time which has everything to do with the tenderness of the finished squid. If you overdo the time on the grill, you will not be happy because your squid will be too chewy.
Cumin & Garlic Grilled Squid
There is a simple combination of flavors that make grilled squid pop, if you ask me. Ground cumin mixed with garlic powder or finely minced garlic and plenty of extra virgin olive oil blend together into a heavenly flavor on your cooked squid. A little dried or finely minced fresh parsley and a little salt and black pepper finish the marinade. Here are some amounts to guide you:
Grilled Squid Recipe. Enjoy this recipe with fresh, cleaned squid or frozen and thawed, cleaned squid:
- 2 tablespoons ground cumin
- 1/2-1 tablespoon garlic powder, depending on how well you like it
- 1/2 tablespoon parsley, dried or minced fresh
- pinch salt and black pepper
- 1/4 cup extra virgin olive oil
- 8 squid bodies, 4-6 inches each
In a medium bowl, stir or whisk together all ingredients except squid bodies.
Add squid bodies to marinade, brushing all over the squid. Cover and refrigerate for 1-2 hours, turning squid a couple times to coat with marinade.
Heat grill to medium high.
Cook squid on grill for 3-4 minutes.
Turn over and grill squid for 3-4 minutes longer.
Grilled Meal Ideas
In an earlier blog I described 5 Meals to Cook on the Grill with tasty results. If you want to go the seafood route, then grilled squid that’s marinated in cumin and garlic as above is a special and savory treat. Your grill meal’s side items can be just about anything and here are a few ideas:
- An ear of corn-on-the-cob and a fresh, colorful tossed salad
- Skewered and grilled mushrooms/Bell peppers/tomatoes and a vinaigrette-dressed coleslaw
- Grilled or boiled little potatoes and a fresh, colorful fruit salad
If you are curious and interested in making seafood a guest at your dinner table more often, then Mediterranean nutrition may be the answer to your healthy lifestyle. My Mediterranean Menus are free and they will open your eyes and your mind to a most delicious path to good health – forever.
Will you give grilled squid a try and what side items will you choose to complete your meal plate?