Healthy Eating Squid Recipe

Healthy Eating Squid Recipe

We often eat squid in crispy fried calamari and it's actually contained high calories and not really healthy. Squid itself is actually low in saturated fat. An uncooked squid contained high amounts of "Good" cholesterol that can flush out the "Bad" cholesterol in our body. 

 Here we suggest 2 cooking method to eat squid healthily. 

1. Roasted Aroma & Spicy Squids (酸辣鲜鱿串)

(Recipe from Gastronomic Magazine)

Serving: 4

Time: 40 mins

Difficult level: easy


  • 5 medium size squid
  • 5 bamboo sticks
  • 1tbsp Thai Chili powder
  • 5 lime

Soup Ingredient:

  • 2 stalks lemongrass
  • 2 stalks galangal flowers
  • 1 stalk spring onion
  • 2 red chilli 
  • 2 stars anise
  • 1 piece of cinnamon
  • 100g light sauce
  • 200g sugar
  • 800g water 
  • a bit of dark soy sauce

Step by step:

  1. Cut the lemongrass and galangal flower into pieces.
  2. Cut the spring onion and red chilli into strips. 
  3. Boil the soup ingredient in high heat for 30 minutes until it become fragrant.
  4. Add the squid into the broth and braise for 5 minutes.
  5. Remove the squid from the heat and use bamboo stick to string them up.
  6. Sprinkle with some Thai Chilli powder and squeeze the lime juice on it.
  7. It is ready to serve.

2. Oven Baked Calamari Ring 

(recipe from

Serving: 4

Time: 25 mins 

Difficult level: easy


  • 400grams of calamari rings (our squids are all packed in 400gm too)
  • 1/2 cup whole wheat breadcrumbs
  • 1/2 cup polenta (corn grits or stone-ground cornmeal)
  • 2 tablespoon extra virgin olive oil
  • pinch of salt
  • garlic powder (to taste, if desired)

Step by step:

  1. Preheat oven to 400F (200C).
  2. Wash calamari rings thoroughly and dry excess liquid. Transfer in a large bowl and add olive oil. Stir well.
  3. In a separate bowl, mix breadcrumbs and polenta. Add garlic powder if desired.
  4. Dip the calamari rings into the mix. Place on the baking tray covered with parchment paper.
  5. Bake for 15-20 minutes, until nicely golden.
  6. Serve straight away with few drops of lemon juice


Quickly get the healthy taste if squid from the FRESHBOX or Weekly Fisherman Set


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