Calamari steaks are a great summer food suitable for beach bars and pool parties.

It makes delicious appetizers for beach meals and can also be the main ingredient whether barbecued or as a filling in sandwiches.

The good thing about calamari is the fact that it comes with low caloric intake and fats while providing good quality protein.

Despite its high cholesterol content, calamari steak offers many vitamins and minerals essential for health.

With one serving per week, it would be safe to consume calamari steaks and enjoy them while providing our bodies with many health virtues.

In this article, we gathered all the information you need to learn about calamari steaks including a brief overview, the nutritional values & health benefits of calamari steaks, the possible side effects and drawbacks with tips on how to buy + cook + store them.

Calamari: squids in our cuisines

Squids live in the Pacific, Atlantic, and Indian oceans basically 3 of the 4 existing oceans.

This marine animal is one of the most unexplored species on earth as we only know 30 varieties with over 200 more still under research.

The squids that we usually find in the market are very small compared to the giant squids that we have little knowledge about.

In fact, some squids grow up to 32 feet in length (10 meters) and it could be very dangerous to explore these sea giants.

When we think about squids we spontaneously assume that they are slow swimmers.

However, squids are the fastest marine animal with speeds that surpasses sharks, dolphins, and whales.

This is thanks to their torpedo shape that allows them to cut through the water like a bullet.

They also have a dark ink that they project around themselves to help them escape any possible danger.

There are numerous legends about giant sea monsters that drown ships and have been terrifying sailors since the ancient ages.

In 2007, a group of researchers captured a 30 feet long and over 1100lbs (500Kg) squid in the Antarctic ocean.

4 years later, there was a record of a giant squid of 42 feet in length attacking and drowning a sailor’s boat.

With this recent news, exploring new species of squids became one of the main goals of marine life research.

Calamari steaks: overview

These steaks are large pieces cut from squid meat and they usually come from large squids such as Humboldt squid.

This type of squid is commonly referred to as the “giant squid” and can grow to 19 feet in length (6 meters).

After these squids are captured, their bodies are sliced and each slice is then further cut into smaller pieces to give us calamari steaks.

After processing the meat of a giant squid into smaller cuts, these steaks are stored in salt or frozen as a “ready to use” product.

Frozen calamari steaks are available for online purchase and they are usually the best choice as they are already tenderized.

Calamari steaks’ nutritional values and health benefits:

Nutritional values:

This data counts for a serving of 4oz (112) of calamari steaks:

• Calories: 89
• Fat: 1.68g
• Protein: 17.9g
• Sodium: 195 mg
• Cholesterol: 244 mg
• D vitamin: 13%
• E vitamin: 13%
• B1 vitamin: 10%
• B2 vitamin: 10%
• B3 vitamin: 12%
• B5 vitamin: 7%
• B6 vitamin: 14%
• B12 vitamin: 98%
• Calcium: 4%
• Magnesium: 14%
• Phosphorus: 27%
• Potassium : 14%
• Iron: 4%
• Copper: 110%
• Zinc: 14%
• Selenium : 52%

Calamari steaks benefits:

General calamari steaks benefits:

• Copper: calamari steaks come with 90% of our daily need in copper per serving of 3 ounces (80g).
• Our body needs this mineral to normalize the absorption of iron, therefore, contributing to the creation of red blood cells.
• Vitamin B2: This seafood offers a good amount of riboflavin (B2) which is proven to reduce the symptoms of migraine.
• Selenium: With over 60% of the daily needs of selenium per 3.5 ounces (100g), calamari steaks boost the immune system.
• It gives the body more strength to fight free radicals and can reduce the pain caused by arthritis.
• Vitamin B12: calamari also offers a good amount of vitamin B12 which reduces the level of homocysteine and therefore reduces the risk of cardiovascular diseases.
• Magnesium: As one of the most abundant minerals in calamari steaks, magnesium helps relieve the muscles and nervous system.
• Phosphorus & calcium: These two minerals in squid cuts work in coordination as essential nutrients in the formation of teeth and bones.

Calamari steaks benefit men:

With a high protein content, calamari steaks promote the rapid growth and recovery of the muscles.

This would result in more power and physical strength which are both very beneficial for men specifically and athletes in general.

Many men who regularly consume calamari steaks have reported an increase in their testosterone levels and a boost in energy.

Calamari steaks benefit women:

These steaks are also very beneficial for women as they make a natural source of protein.

As a very essential nutrient, the protein in calamari steaks will ensure the health of hair, skin, and nails.

Also, calamari contains a good amount of omega 3 and 6 needed in the production of hormones and enzymes.

The woman’s body is subject to menstruation and menopause and this is where calamari steaks come in handy.

With the abundance of iron and copper, consuming calamari would help prevent anemia, arthritis, and osteoporosis.

Good during pregnancy:

This piece of seafood steak is full of many essential nutrients most needed during pregnancy, for instance:

• The low-fat content of calamari will help the woman avoid gaining weight.
• Being a good source of proteins, calamari contributes to the proper development of the fetus.
• It contains many nutrients needed for the brain development of the unborn child.
• Offers a combination of minerals and vitamins that boosts the immune system of the pregnant woman.
• Stabilizes intestinal function.

Other health benefits of calamari steaks:

• Prevents heart disease.
• Reduces the risk of diabetes.
• Improves cognitive abilities.
• Maintains bones and teeth health.
• Minimizes the risk of osteoporosis.
• Promotes muscle growth.
• Fight anemia.
• Reduces the feeling of fatigue.
• Keeps the skin healthy.
• Boosts the immune system.

Precautions before you consume calamari steaks:

There is a reason why nutritionists and doctors do not recommend calamari steaks for people with intolerance.

This is because calamari could be either:

Grown in artificial basins where they are subjected to antibiotics and growth hormones.

Living in the oceans may contain harmful substances including cadmium and mercury.

It is always a better choice to buy calamari steaks from trusted suppliers where you can have an idea of where the product is coming from.

In addition, you should also avoid canned calamari as they contain a lot of preservatives while retaining almost none of their nutrients.

According to the FDA, to get the most benefits of calamari we should consume no more than 1.5lbs (600g) per week.

This is because a calamari steak contains:

• High cholesterol levels can cause some problems, especially for people with cardiovascular problems.
• A lot of sodium can raise blood pressure to harmful levels.

Many pediatricians consider calamari beneficial for breastfeeding thanks to its dense nutritional composition.

However, you need to prepare calamari steaks with some reservations to avoid hurting your child.

According to the FDA, we should cook calamari at 145°F (63°C) temperature for more than 20 seconds.

Subjecting it to that temperature for some time, we will ensure that calamari steaks become free of parasites.

For instance, calamari is among the shellfish family which is known to contain potent allergens.

If the baby happens to be allergic to these components in calamari, there could be a risk of breathing difficulties.

Also, nursing mothers are usually recommended to keep a low protein diet to avoid gastrointestinal diseases.

It can contain poisonous hard metals that can cause some problems for breastfeeding women as their immune system is weak after pregnancy.

Cooking calamari steaks:

The most difficult thing about cooking calamari steaks is that they can become rubbery if they are under or overcooked.

Because of that, they need to be properly handled and tenderized before using them.

To do that, you can soak the steaks in boiling water or just freeze them a few days before cooking.

Generally, it is a better idea to cook the calamari steaks before using them as an ingredient in a dish.

Here are a few ideas to inspire you to make the best calamari steaks at home:

• Grilled on a barbecue.
• Coated with breadcrumbs then fried and served with lemon juice on top.
• In soups or stews.
• Stir-fried then added to salad just like chicken breasts.
• On top of a seafood pizza.
• In a seafood pasta recipe alongside clams or oysters.

Fried calamari steaks:

Ingredients:

• 4 calamari steaks.
• ½ gallon of buttermilk (2 liters).
• 3 cups of breadcrumbs (60g).
• 1 fresh lemon.
• Grated parmesan cheese.
• 2 tbsps of olive oil.
• 3 eggs.
• 2 tbsps of salt and 2 tbsps of paprika.
• Marinara sauce (optional).

Preparation:

• In a bowl, pour the buttermilk then place the calamari steaks in and let them marinate overnight.
• On the day of preparation, beat the eggs in a large bowl with salt and pepper.
• Using a plate or a tray, spread the breadcrumbs evenly.
• Now heat the olive oil in a frying pan over medium heat 350°F (180°C).
• Take the soaked calamari and dip them first in the mixed eggs and then in breadcrumbs before you start frying them.
• Each side of the calamari should take no longer than 2 minutes to be cooked perfectly.
• However, some cuts of calamari may be thicker and thus need more time to be cooked.
• Your main indicator is the color change as a perfectly cooked calamari steak should have a white creamy and opaque color.
• Serve the crispy fried calamari steaks on a plate with grated parmesan cheese then squeeze some lemon juice on top and a few drops of marinara sauce on the side, enjoy it!

Grilled calamari steaks with chili:

Ingredients:

• 4 calamari steaks.
• 1 cup of melted butter.
• 1 fresh lemon.
• 2tbsps of chopped garlic.
• 1 tbsp of cumin.
• 2 tbsps of ground cayenne pepper.
• 1 tsp of salt.
• 2 tbsps of paprika.
• Barbecue sauce (optional).

Preparation:

• Start by making superficial cuts on the calamari steaks to ensure they are evenly cooked.
• Get a bowl and mix the melted butter, chopped garlic, ground pepper, paprika, cumin, and salt.
• Marinate the calamari in the mixture and let them sit for an hour.
• Heat the grill, then start grilling your marinated steaks.
• Each side should take about 3 minutes or just grill them until the calamari color becomes creamy white and opaque.
• Serve the grilled calamari steaks with barbecue sauce and enjoy it!

Buying calamari steaks:

Whatever type of food you are buying, you should always aim for freshness.

To buy fresh calamari steaks there are some tips you need to learn to ensure that you’re getting the best one on the market.

Here’s how to buy a fresh calamari steak:

• The body of a fresh squid does not lose a lot of moisture which is why fresh calamari steak must be thick.
• As for the color, good calamari must have a pinkish-white translucent color that is almost transparent.

Storing calamari:

There is no special way to store calamari steaks, as you can treat them like any other type of fish.

Here is how to store them:

• After you buy fresh calamari steaks from the market, unpack them then dry them using a piece of cloth.
• Wrap the calamari in plastic foil or put them in a sealed bag.
• Place them on a low fridge shelf and they can remain edible for up to 2 days.
• You can also freeze calamari steaks after you dry them and put them in a freezing bag.
• This shellfish can be frozen for up to 4 months and will retain its texture and most of its nutritional components.

There are some general rules you should also consider when you are storing calamari steaks:

• It is preferable to remove the outer layer (the skin) of calamari steaks before you cook them.
• You should never refreeze squid meat after you thaw it as it will deteriorate quickly.
• It is also possible to store marinated calamari steaks in the fridge for up to 3 days.
• You can store boiled calamari in the fridge to consume them within 6 hours.
• Smoked calamari tend to have a longer lifespan in the fridge as you can keep them for up to 4 days wrapped in aluminum foil.