Grilled Squid with Olive Oil and Lemon

Grilled SquidOne Saturday, my husband announced he wanted to grill some squid for dinner.  We had not had squid at home for quite some time. It struck me as an unusual and interesting choice.

A little later that afternoon he headed off to the local fish market to see if he could find the requisite ingredients.  An hour or so later he returned with one pound of freshly cleaned squid, ready for the grill, and looking good.

With this quick and easy recipe, and the addition of a few side dishes, we were set for a lovely dinner in about twenty minutes.  In the summer, we would enjoy dinner out on the patio.   When there is snow on the ground or it’s early spring, we still grill outside, but eat dinner inside.

What’s the nutritional content of squid?

Over dinner we pondered the nutritional content of squid. After all, it’s not a food we eat on a regular basis.

Using the USDA National Nutrient database, I found that 3 oz of raw squid has 78 calories, 13.2 g protein, 1.2 g fat, 2.6 g carbohydrate and 198 mg of cholesterol.  If instead of grilling we had fried it, the nutrition profile for 3 oz would have been: 149 calories, 15.3 g protein, 6.4 g fat, 6.6 g carbohydrate and 221 mg of cholesterol.

Clearly, from a nutritional perspective grilled was the better choice.  The cholesterol content in 3 oz of raw squid is about the same as that found in a large egg, so if you are watching your cholesterol, squid is not a food you want to eat too often.

Regardless, for a quick and unusual “once in a while” dinner, try making it sometime…and, if you do, let me know what you think…

Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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Grilled Squid with Olive Oil and Lemon
Grilled Squid
Votes: 0
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Course
Course Main Dish
Cuisine
Cuisine American, Italian
Prep Time
10 minutes
Prep Time 10 minutes
Cook Time
10 minutes
Cook Time 10 minutes
Servings
servings
Servings
servings
Ingredients
Course
Course Main Dish
Cuisine
Cuisine American, Italian
Prep Time
10 minutes
Prep Time 10 minutes
Cook Time
10 minutes
Cook Time 10 minutes
Servings
servings
Servings
servings
Ingredients
Grilled Squid
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Preheat the grill.
  2. Rinse the squid under running cold water and cut it into smaller pieces.
  3. Marinate the squid in a mixture of the olive oil, lemon juice, salt and pepper for approximately 10 minutes.
  4. Grill the squid for approximately 5-10 minutes until cooked through.
  5. Serve with whole grain couscous and steamed asparagus, or another grain and vegetable, if you prefer.
Recipe Notes

Nutrition Information per serving: 137 calories; 5 grams fat; 1 grams saturated fat; 0 grams transfat; 264 mg cholesterol;  340 mg sodium;  4 grams carbohydrate; 0 gram dietary fiber;  18  grams protein (values are approximate).

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