Salt and Pepper Squid Recipe

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Cook Healthy and QuickSquid is an economical source of low-fat protein. It is also high in selenium (an antioxidant), copper (vital for forming red blood cells), and B vitamins.

  • Yield: 4 Servings
  • Preparation Time: 10 Minutes


How to Make It
  1. Using a mortar and pestle, crush the sea salt and peppercorns until fine. Place the flour and cornstarch in a bowl and stir in the sea salt, pepper, and chile flakes (if using).
  2. Make a slit down one edge of each squid tube and open it out flat. Using a sharp knife, score a diamond pattern on the inside of each tube. Cut each into eight pieces. Dust the pieces in the seasoned flour.
  3. Heat the vegetable oil to 350°F (180°C) in a medium, heavy bottomed pan. To check the temperature of the oil without a thermometer, carefully lower a cube of bread into the oil. The oil is hot enough when a piece of bread, dropped in, sizzles and starts to turn golden brown after 1 minute.
  4. Cook the squid, in four batches, for 1½–2 minutes, or until golden brown, returning the oil to 350°F (180°C) between batches. Transfer to a plate lined with paper towels to drain, then place in a warm oven to keep warm. Repeat, working quickly, to cook all the squid. Serve piping hot, with lemon wedges.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
264 kcal
Calories from Fat:
112.5 kcal
% Daily Value*
Total Fat
12.5 g
Saturated Fat
2 g
Trans Fat
0.0 g
3.9 mg
24.5 g
Dietary Fiber
0.5 g
0.5 g
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.

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