Healthy Calamari Steak Recipe

bigstock-Grilled-calamari-on-a-plate-in-48243137I just discovered Calamari steaks.  Most of the calamari steak recipes batter and pan fry it, but that ads a lot of bread and fat,  but this recipe is a very healthy low fat main meal.

Calamari steaks come from the giant Humboldt Squid – these deep sea creatures are extremely low in fat and very high in protein. They also grow quickly so they aren’t like a shark or other fish that are many years old and accumulate mercury, and other toxins.

The secret of cooking Calamari is cooking it very quickly – so get a frying pan hot and then only cook it a minute on each side. If you over cook it it will get rubbery.


Here is what you need:

  • 12 ounces calamari steak cut into 2 or 3 pieces
  • 2 teaspoons chopped garlic
  • 2 tablespoons capers
  • 1 teaspoon fresh chopped parsley
  • 1 teaspoon fresh chopped basil
  • Juice of 1 lemon
  • Sea Salt & pepper to taste
  • Coconut oil


  1. Season calamari with sea salt & pepper as desired
  2. Sometimes the calamari may curl when you cook it. Either put a iron grill press on it while cooking or lightly score the outside of the steak.
  3. Heat coconut oil in medium pan on high heat
  4. Pan sear calamari until cooked on both sides – about one minute each side
  5. Add garlic, capers, 1/2 the parsley & basil and lemon juice
  6. Cook for just a minute and serve with sauce from pan topping with the rest of the parsley.


According to the United States Department of Agriculture, one 3-ounce portion of raw calamari contains 78 calories. It also contains 2.62 grams of carbohydrates and 13.24 grams of protein. One serving also contains 1.17 grams of fat, of which 0.3 gram is saturated fat, 0.09 gram is monounsaturated fat and 0.445 gram is polyunsaturated fat. Raw calamari is also a rich source of vitamin A, phosphorous, potassium, magnesium and calcium.

4 Replies to “Healthy Calamari Steak Recipe”

  1. Will try this tonight, was lucky to come across some great looking calamari and love not having to bread the meat. The amount of protein~vs~carbs is awesome, this will become a major part of our diet!

  2. Wow! This was amazing!Most of the other recipes out there are pretty fattening. Very nice to come across this one…it will go into my recipe book! Thanks!!

  3. Thanks for posting this recipe. I love calamari, but don’t want the breading, egg, etc. Bought the steaks this morning. Perfect!

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