Quick and Easy Sauteed Calamari

Ingredients

• 450 grams (10.6 ounces)medium-sized squid or calamari
• 1 tablespoonolive oil
• 1/4 teaspoonsea salt
• 1/5 teaspoonground pepper
• 1/3 teaspoondried oregano
• 1/3 teaspoonground coriander
• 3 tablespoonsextra virgin olive oil
• 3 tablespoonsfresh lemon juice
• 1 small clovegarlic, pressed or minced
• 1/2 teaspoondried oregano
• 1 teaspoonfresh parsley, minced
• 5–6baby capers, minced

Instructions

1. 1

   Prepare the squid

   Separate the head from the body. Cut the legs off the body and separate them, or leave them in pairs if they are very small. Remove the innards and pull away the skin by hand. Slice the body into rings about 1 cm (0.4 inches) thick.

2. 2

   Season the squid

   Put the squid in a bowl and season it with the salt, pepper, 1/3 teaspoon of oregano and ground coriander.

3. 3

   Mix the dressing

   Put all the dressing ingredients in a bowl and stir to combine.

4. 4

   Heat the pan

   Heat 1 tablespoon of olive oil in a cast-iron skillet or non-stick frying pan over high heat. Use medium-high heat for a cast-iron skillet.

5. 5

   Brown one side

   Add the squid and leave it undisturbed for 2–3 minutes, until one side is charred and browned.

6. 6

   Cook the squid

   Cook for another 8 minutes, turning the squid now and then so it colours evenly on all sides.

7. 7

   Toss and rest

   Transfer the squid to the bowl of dressing and stir well. Leave it to stand for 10 minutes, or for up to a couple of hours if serving it as a meze.

8. 8

   Serve the calamari

   Serve with tomato salad, Greek salad or another accompaniment of your choice.

What is sautéed calamari?

Calamari is squid, a familiar ingredient in Greek seafood cooking and meze. This version skips a batter and quick-fries seasoned rings before coating them in a lemony dressing.

The contrast makes it work: browned squid meets sharp lemon, fragrant herbs, salty capers and rich olive oil.

Nutrition and macros by portion

The nutrition label shows one serving as written: 466 calories, 35g protein, 10g carbs, 31g fat.

The squid supplies most of the protein, while the olive oils account for much of the fat. The squid and lemon contribute some carbohydrates; serve a portion with a generous salad to add vegetables and make the plate more balanced.

Cleaning and cutting the squid

Clean bodies: remove the head and innards, then pull off the skin. Cut the bodies into rings about 1 cm thick so they cook quickly.

Keep the legs: separate them, unless they are very small, in which case leave them in pairs. Pat the cleaned squid dry before seasoning for better browning.

Seasoning and dressing

Dry seasoning: salt, pepper, oregano and coriander go on the squid before it hits the pan, giving the pieces flavour as they brown.

Bright dressing: lemon juice, garlic, parsley, capers, oregano and extra virgin olive oil are mixed separately. Minced capers spread their briny flavour through the dressing.

Getting a good sear

Hot pan: heat the oil before adding the squid. Leave the pieces alone for the first 2–3 minutes so one side can brown rather than steam.

Even colour: turn the squid now and then during the further 8 minutes of cooking. Avoid constant stirring, which interrupts contact with the hot pan.

Texture and timing

The squid should be cooked through and lightly browned, with the dressing clinging to the pieces. Keep an eye on it as the second cooking stage progresses; squid can become chewy when overcooked.

The recipe allows a 10-minute rest in the dressing, or up to a couple of hours if you are serving it as a meze. The total time is listed as 25 minutes, so allow for preparation as well as cooking.

What to serve with it

Fresh sides: tomato salad or Greek salad are suggested accompaniments. Their crisp vegetables and acidity complement the lemon and olive oil.

Meze spread: serve the calamari as one dish among other small plates, or make it the centre of a simple meal with salad.

Recipe notes & tips

• Dry the cleaned squid before seasoning to help it brown.
• Have the dressing mixed before heating the pan so the squid can be tossed straight into it.
• Use a hot pan and let the squid brown undisturbed on its first side.
• Turn the squid occasionally during the second cooking stage for more even colouring.
• Minimise crowding in the pan so the squid has room to brown.
• Serve soon after its rest in the dressing for the best texture.

Variations

• Extra lemon: add a little more lemon juice to the dressing for a sharper finish.
• More herbs: increase the parsley for a fresher, greener flavour.
• Chilli kick: add a pinch of chilli flakes to the dressing for gentle heat.
• Olive garnish: add sliced olives for another briny note alongside the capers.

Common mistakes to avoid

• Wet squid: excess moisture can prevent browning; pat it dry before seasoning.
• Crowded pan: the squid may steam instead of sear; cook it in batches if needed.
• Turning too soon: the first side may not colour well; leave it undisturbed for 2–3 minutes.
• Constant stirring: frequent movement reduces browning; turn the squid only now and then.
• Overcooking: squid can turn chewy; watch it closely during the 8-minute second stage.

How to store

Refrigerate leftovers promptly in a covered container and use within 1–2 days. Reheat briefly in a hot pan until just warmed through, as prolonged heating can make the squid tough.

Frequently asked questions