Squid

Also indexed as: Calamari

Squid.jpg

Squid meat is best described as mild, firm, and sweet.

Squid are cephalopods, related to other mollusks such as octopus and oysters, yet are gifted with unique characteristics, including a head with eyes, ten tentacles, and a mantle that contains an ink sac. Ranging in size from slightly over one inch (about 2.5cm) to specimens 70 feet (about 213cm) long, squid zip around in the water and shoot out ink as a smokescreen when danger is near. Their chewy meat is mild, firm, and sweet.

Varieties

The three North American food species are the Atlantic shortfin, Atlantic longfin, and the Pacific California (Monterey) squid. The longfin is larger, but all three have similar taste and texture. Giant squid from Mexico and Argentina are usually available as frozen tenderized steaks. Squid caught in U.S. waters often appear in markets frozen, and are then thawed, but they can also be bought fresh. Freezing does not harm squid and may be a benefit, as it tends to soften the sometimes very firm muscle fibres.

Buying and storing tips

Quality squid is easy to tell. It smells like the ocean, never strong or fishy. It looks shiny and firm, not saggy and deflated. The membrane covering the squid is grey, not purple or pink.

To store fresh or thawed squid, unwrap, place in a bowl covered with a wet paper towel, refrigerate, and prepare and eat them the same day. Store frozen squid in its original wrappings in the freezer for up to two months.

To thaw, unwrap the squid, place in a bowl or pan, cover, and let thaw overnight in the refrigerator. To thaw more quickly, wrap squid in waterproof plastic and place in a sink with cool running water, allowing about 1/2 hour per pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (454g), with equal standing time in between zaps.

Availability

Squid is available year-round.

Preparation, uses, and tips

If the squid hasn’t been cleaned, gently separate the mantle (also called the tube) from the head, then scoop out and discard the interior of the mantle. If you wish to use the ink, remove it carefully from the inside of the mantle. Pull the membrane off the mantle. With a sharp knife, cut the tentacles off below the eye, then squeeze to discharge the hard beak. Rinse and pat dry.

When using prepared steaks, tenderize them by making 3/4-inch (about 2cm) deep cuts around the edges, then pound with a mallet until thin.

Squid flesh can become tough and chewy. The secret to successful squid cookery is to either cook it quickly enough so it doesn’t toughen, or to braise it long enough to break down the dense, firm muscle fibres.

Deep frying

Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Cut squid into bite-sized pieces. Dip in batter, drain, then slip pieces into hot oil. Cook until crisp (about 45 seconds). Don’t wait until it turns brown or it will be overcooked.

Pan frying

Dip tenderized squid in a beaten egg–milk mixture, then in crumbs and spices if desired. Heat a frying pan until hot and add oil. Add squid, making sure they are not crowded in the pan, and cook, turning once, until brown, about 2 minutes.

Stir-frying

Cut squid into bite-sized pieces and stir-fry gently in hot oil for about 30 seconds before adding to your favourite stir-fried vegetables. Total cooking time should not exceed 2 minutes.

Grilling

Cut the mantle into 2- to 3-inch (5 to 7.5cm) pieces. With a sharp knife, score both sides of the meat with a diamond pattern. Put on skewers to keep from curling, then place them 1 inch (2.5cm) above prepared hot coals or fire. Cook for 2 minutes on each side.

Braising

Cut squid into 3- to 4-inch (7.5 to 10cm) lengths and braise in cooking liquid and herbs and spices for about 1 hour.

Nutritional Highlights

Squid, 3 oz. (85g) (raw)
Calories: 78
Protein: 13.2g
Carbohydrate: 2.62g
Total Fat: 1.2g
Fiber: 0.0g
*Excellent source of: Selenium (38mcg), Riboflavin (0.35), and Vitamin B12 (1.1mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

When fried, squid (mixed species) provides 0.642 grams of omega-3 fatty acids, derived from EPA (0.162g), DHA (0.38g), and ALA (0.1g), per 100 grams of squid (mixed species).

Health benefits and concerns

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.