Squid ("calamari" in Italian) is inexpensive, "eco-okay," and healthy. On the sustainability front, squid is one of the few ocean species that has never been depleted, according to Mark Bittman. As for squid's healthfulness, Epicurious sister site Nutrition Data says squid is a very good source of protein and a host of vitamins and minerals, including vitamin B12, copper, and selenium. Squid is also low in saturated fat, and though it's high in cholesterol, ND's Monica Reinagel says not to worry about that (read Understanding the difference between dietary cholesterol and blood cholesterol for more information).
So with all of this to recommend squid, why is it that so many of us only eat calamari as a fried bar snack? When I do see non-fried squid on restaurant menus (grilled, with pasta, in Thai curries) I often order it, but I confess I can't remember ever having cooked the mollusk at home. I've decided it's time to change that by trying out some of these healthy squid recipes on Epicurious. I think I'll start with this quick and easy Calamari Salad or the Southeast Asian Rice Noodles with Calamari and Herbs pictured above (the squid only has to be cooked for a minute in both recipes!).
Southeast Asian Rice Noodles with Calamari and Herbs
Gourmet | August 2009
by Gina Marie Miraglia Eriquez
Yield: Makes 4 servings
Active time: 10 min
Total time: 20 min
Cold noodle dishes are a great way to cool off, and since both calamari and rice-stick noodles require little cooking, the combination makes for an excellent lunch or dinner on a hot, lazy day. With its generous amount of fragrant garden herbs, this salad even smells refreshing.
Ingredients
- 1 pound cleaned squid, bodies cut into 1/3-inch-thick rings and tentacles halved
- 8 ounces 1/8-inch-wide dried rice-stick noodles (rice vermicelli)
- 6 tablespoons fresh lime juice
- 1 tablespoon Asian fish sauce
- 2 teaspoons sugar
- 3/4 teaspoon hot red pepper flakes
- 6 tablespoons vegetable oil
- 1 Kirby cucumber, sliced into thin half-moons
- 2 scallions, thinly sliced
- 1 cup mixed coarsely chopped herbs such as mint, basil, and cilantro
Preparation
Cook squid in a 5-quart pot of well-salted boiling water, stirring once, until just opaque, about 1 minute. Transfer with a slotted spoon to an ice bath to stop cooking, reserving boiling water in pot.
Boil noodles in same water until just tender, about 3 minutes.
When squid is cool, transfer to a plate, reserving ice bath, and pat dry.
Drain noodles, then transfer to ice bath to stop cooking. Drain well, then snip with kitchen shears 2 or 3 times.
Meanwhile, whisk together lime juice, fish sauce, sugar, red pepper flakes, and 1 teaspoon salt in a large bowl until sugar has dissolved. Add oil in a slow stream, whisking until combined.
Add noodles and calamari to dressing with cucumber, scallions, and herbs and toss well.
Do you cook squid at home? How do you prepare it? I know a big concern people have is how to keep it from getting rubbery. Got tips on keeping it tender?
By Megan O. Steintrager
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