Pan Grilled Calamari – Healthy Recipe for Grilled Squid

Pan Grilled Calamari

Calamari is a food that is consumed by the boat loads in Spain, as well as most of western Europe. Now, for most of us when we think of calamari, we instantly get images of perfectly fried squid rings along side some marinara sauce, heaven on a plate. However, in truth, calamari is so much more that just fried up rings!(which is one of my personal favorite apps in life!). Now back to reality, this recipe of pan grilled calamari is super healthy and really brings out the natural flavors in this beautiful cephalopods (FYI: squid is not a fish nor a shell fish, they are actually cephalopods!) Anyway, enough with what squid is or not, this dish has an incredible flavor and can be served as an appetizer or a main dish, along side some roasted potatoes and a salad. In Spain, finding squid in the super market is a dime a dozen, they are everywhere! However you can find these extact squids that are used in this recipe at your local Asian market, they usually have them in the frozen section. The secret to a good squid/calamari on the grill, is to not over-cook it, it becomes rubbery and unsatisfying 🙁 Watch the video below on how to make this pan grilled calamari or print out the recipe card below. Salud!

Pan Grilled Calamari - Healthy Recipe for Grilled Squid
Serves 2
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Prep Time
15 min
Cook Time
5 min
Total Time
20 min
Prep Time
15 min
Cook Time
5 min
Total Time
20 min
  1. (1) Cleaned Tube of Squid
  2. (1) Clove of Garlic
  3. (1) Tbsp Extra Virgin Spanish Olive Oil
  4. (1) Lemon
  5. (3) Basil Leafs
  6. (1) Tomato
  7. Dried Oregano
  8. Dried Parsley
  9. Sea Salt
  10. Ground Pepper
  1. Finely mince 1 clove of garlic and add to a bowl, add 1 tablespoon of extra virgin Spanish olive oil and the juice of half a lemon and whisk everything together until well mixed
  2. Grab 1 cleaned tube of squid (if you bought frozen, thaw it and pat it dry) and cut strips on top of the body that are about 1/4 inch apart, but without cutting all the way through
  3. Add the marinade you made on top of the calamari and rub throughout the entire squid, then season the squid with sea salt, freshly cracked black pepper and some dried parsley
  4. Heat a non-stick frying pan with a medium heat, once the pan get´s hot add the squid to the pan, cook between 1 1/2 to 2 minutes per side, then transfer to a plate
  5. Using the same pan with the same heat add 1 tablespoon of extra virgin Spanish olive oil to the pan and cook 2 tomato halfs face down for about 3 minutes
  6. Transfer the cooked tomato halfs to the plate, drizzle with some extra virgin Spanish olive oil and season with sea salt and some dried oregano
  7. Garnish the dish with some fresh parsley and some lemon slices
  8. Enjoy!
  1. If you need any of the above ingredients to make this recipe, you can purchase them through this Amazon Affiliate Link Shop for Ingredients and get them delivered right to your door!
Spain on a Fork

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