Pan-Seared Calamari With Spicy Peanut Sauce by Robin Miller in Robin's Healthy Take, June 17, 2013
It’s a shame calamari is relegated to the deep fryer most of the time. Also known as squid, protein-rich calamari boasts a sweet taste and firm texture when prepared properly (overcooked calamari is overly chewy calamari). One 3.5-ounce serving has just 92 calories, 1 gram of fat, 16 grams of protein, and 56% of your daily recommended intake for iron. It’s also brimming with calcium, dishing up 28% of your daily recommendation. Problem is, a typical serving of restaurant-prepared calamari, AKA breaded and fried, can have up to 900 calories, 20 grams of fat and almost 2,000 mg of sodium. That’s HALF of your recommended calories and fat and your ENTIRE sodium quota for the day.
Worry not – you can enjoy all the health benefits of calamari by preparing it yourself – pan-seared with a Thai-inspired sesame-soy peanut sauce. And don’t worry about searching for calamari in a store far, far away – if you can’t find it at the seafood counter, it’ll be in the frozen foods section in most grocery stores nationwide.