A guide to squid - information on buying, storing, cleaning and cooking.

Squid or calamari as it is also known, is a Cephalopod mollusc and belongs to the same family as the octopus and the cuttlefish.

It is an extremely popular type of seafood used a lot in Mediterranean and Asian cuisines, and is an ingredient in the Spanish paella and fish stew.

Squid often has a reputation of being "rubbery", but it really isn't; squid is delicate and succulent if cooked correctly and not overcooked.

The squid has a cylindrical body or pouch from which protrudes its head and tentacles. Inside the body it contains a transparent piece of cartilage, also referred to as the "quill" because of its shape, the intestines and a tiny silver-coloured sac of ink. The ink is often kept to colour pasta or it can be used to make a sauce.

The body, tentacles, wing flaps and ink are all edible parts of the squid and it is only the outer membrane, the head and the intestines that are discarded. The squid has an extremely high proportion of edible parts in comparison to other fish and seafood and is therefore good value for money.

Squid is an excellent source of protein and it contains a high proportion of amino acids and Omega-3 fatty acids. It is also rich in vitamins A, B12 and C in particular, and contains huge amounts of phosphorous and potassium. In lesser amounts, it has other minerals such as calcium, iron, magnesium, selenium, zinc manganese and copper.

If you want to buy fresh squid, you can buy it whole, whole and cleaned or already cut into rings from your local fishmonger. Squid also freezes extremely well without any loss to flavour or texture, and therefore buying frozen squid is also a popular option.

If you decide to buy a whole fresh squid, look for bodies that appear smooth and that have a clear skin. The eyes of the squid should be bright and clean and not dull or sunken in. The squid should also smell fresh. Squid do not come in different types but they are sold according to their size. Regular squid measure approximately 30 - 40cm long.

Fresh squid should be refrigerated as soon as possible after purchase and should be consumed within 1 - 2 days. It will keep in the freezer for about 1 month.

Squid is delicious if cooked correctly and can be used in a number of varied dishes. It is extremely popular in the Mediterranean region, where it is stuffed, deep-fried in breadcrumbs, pan-seared with olive oil, garlic, chilli and parsley or used in paellas, salads and as a topping on pizzas. Japan consumes and catches the largest amount of squid in the world where it is found in abundance in its surrounding waters.

The trick with squid is that it should only be cooked for a few minutes at the most otherwise it will turn tough and rubbery, unless you are braising the squid, in which case it should be cooked for about an hour.

The following gives a brief summary on how to cook squid using a variety of methods and this is followed by a selection of our best squid recipes.

Your deep-fat fryer should be just under half full with oil and it should be heated to a temperature of 190°C (375°F). Cut the prepared squid into bite-size pieces, dip in beaten egg and breadcrumbs or in batter and fry until crispy. This should be no longer than 1 minute.

The same as above, just cook for 2 minutes or until the breadcrumbs have browned. Ensure that the oil is hot and that you do not overcrowd the pan.

Preheat a tiny amount of olive oil in a cast-iron griddle, if you have one, or in a heavy-duty frying pan at a high temperature for 5 minutes then reduce the heat to medium. Cut the squid into bite-size pieces and score a lattice pattern on each side. Add to the pan. Cook for 1 minute without moving the squid and then turn over to cook on the other side for the same amount of time.

Add bite-size pieces of squid (1 in/2.5cm long) to hot oil in a wok or frying pan and stir-fry for approximately 2 - 3 minutes.

Grilled squid is excellent if you marinate it first and then cook over a hot barbeque or grill for 2 - 4 minutes turning halfway through cooking. Ensure that the squid is scored with a lattice pattern on both sides and the pieces can even be threaded onto a skewer to keep them in position.

Cut the squid into lengths of 3 - 4 inches and place into a pan of simmering liquid containing herbs and spices for approximately 1 hour.

Ingredients

• 450g (1lb) of squid, cleaned and prepared
• 1 red pepper, sliced
• 1 green pepper, sliced
• 4 spring onions, chopped
• 2 finely chopped cloves of garlic
• 2 tbsp of soy sauce
• 1 tbsp of olive oil
• 1 tsp of chopped fresh root ginger
• 1 tsp of lime juice

Method

1. Slice or cut the squid with scissors into thin rings.
2. Heat the oil in a wok or frying pan.
3. Add the garlic and ginger.
4. Add the peppers and stir-fry for 3 - 4 minutes.
5. Add the squid and spring onions and cook for a further 3 minutes.
6. Add the soy sauce and lime juice and serve when all the ingredients are piping hot.

Ingredients

• 450g (1lb) of squid
• 8 plum tomatoes
• bag of mixed salad leaves
• 3 sprigs of fresh rosemary
• 2 cloves of garlic, crushed
• 6 tbsp of olive oil
• 2 tbsp of freshly chopped basil
• juice of 1 lemon
• chopped parsley
• sea salt and pepper

Method

1. Clean the squid (see our guide to squid).
2. Cut the pouch into 3 inch square pieces and score on both sides. Leave the tentacles whole.
3. Marinate the squid pieces in a mixture of 3 tbsp of olive oil, the crushed garlic, sea salt, pepper and basil. Cover and refrigerate.
4. Preheat the oven to 200°C (400°F).
5. Cut the tomatoes in half lengthways and arrange in a roasting tin with the open side facing up.
6. Add the rosemary springs.
7. Sprinkle with sea salt.
8. Drizzle the rest of the olive oil over the top.
9. Roast in the oven for approximately 30 - 40 minutes.
10. Preheat a cast-iron griddle over a high heat for a few minutes. Do not oil.
11. Reduce the heat to medium and add the squid.
12. Cook for one minute on each side without moving the squid from its initial place in the pan.
13. Add the squid to the tomatoes and discard the rosemary.
14. Arrange the salad leaves in a salad bowl and top with the squid and tomatoes.
15. Pour the lemon juice into the baking tray and scrape up the bits from the bottom and sides. Pour this mixture over the top of the salad.
16. Sprinkle with the parsley, toss the salad and serve immediately.

Ingredients

• 450g (1lb) of cleaned squid cut into thin rings
• 225g (8oz) of plain flour
• 2 beaten eggs
• 1 tsp of paprika
• 1 tsp of cayenne pepper
• salt
• vegetable oil for frying
• lemon wedges
• For the garlic mayonnaise
• 4 tbsp of mayonnaise
• 1 clove of garlic, crushed

Method

1. Prepare the garlic mayo by mixing the ingredients together. Transfer to a serving pot, cover and refrigerate.
2. Heat the deep-fat fryer to 180°C (380°F).
3. Place the flour, paprika and cayenne in a sandwich bag and shake to mix the ingredients.
4. Add the squid to the bag and shake well so each piece is coated well.
5. Dip the squid into the beaten egg.
6. Drop into the deep-fat fryer and fry for 2 - 3 minutes or until golden brown.
7. Drain the squid and blot with kitchen paper.
8. Serve with lemon wedges and the garlic mayonnaise.