Spiced Calamari – A Healthy and Flavorful Seafood Dish

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Spiced Calamari – A Healthy and Flavorful Seafood Dish

Spiced Calamari is a standout seafood recipe, beloved for both its delicious taste and its exceptional nutritional value. Calamari (squid) is rich in essential nutrients and is considered one of the healthiest foods for humans. It’s low in calories and fat, making it ideal for people following a low-calorie or weight-loss diet.

One of its most notable benefits is its high copper content, covering up to 90% of the body’s daily requirement, which plays a vital role in preventing anemia. Calamari is also a great source of phosphorus, which helps strengthen bones by supporting calcium absorption.

This recipe uses minimal spices to allow the natural flavor of the calamari to shine through.

This dish serves 4 to 5 people.

Ingredients

Spiced Calamari

 

  • 1 kg cleaned squid (calamari), cut into rings or cubes

  • 1 tbsp ground cumin

  • 1 tsp salt

  • 1 tsp black pepper

  • ½ bunch fresh parsley, chopped

  • ½ green bell pepper, chopped

  • 1 medium tomato, diced

  • 2 tsp tomato paste (optional)

  • 2 garlic cloves, minced

  • 3 medium onions, chopped

  • Cooking oil (for frying)

  • Fresh cilantro and parsley leaves for garnish

  • Lemon slices (for serving)

How to Make Spiced Calamari

Step 1: Clean and Prepare the Calamari
Rinse the calamari thoroughly with water and vinegar, repeating the wash several times until the water runs clear and there is no fishy smell. Cut into rings or square pieces as desired.

Step 2: Sauté the Base
In a large skillet, heat cooking oil over medium heat. Add the chopped onions and garlic, and sauté until the onions begin to soften.

Add the calamari pieces to the skillet and stir well. Then sprinkle in the salt, pepper, and cumin, mixing thoroughly to coat the squid evenly with spices. Let it cook for a few minutes to absorb the flavors.

Step 3: Add Vegetables and Simmer
Add the diced tomato and tomato paste to the pan. Stir everything together, then cover with a lid and let it simmer over low heat for about 5 minutes.

Chop the parsley and add it to the pan. Cover again and let it cook slowly until the calamari is fully tender (typically takes another 10–15 minutes).

Step 4: Serve and Garnish
Once the calamari is cooked through and the sauce has thickened, turn off the heat.

Transfer the dish to a serving platter and garnish with fresh parsley, cilantro leaves, and lemon slices.

Serve hot, optionally with a side salad, fries, or even bread for dipping.

Note:
You may omit the tomato paste if you prefer a lighter, fresher flavor.

Enjoy your spiced calamari – a flavorful, nutritious, and light seafood dish that’s as healthy as it is satisfying. Bon appétit!

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