A New Take on Squid – Grilled Calamari Steaks
Grilled calamari steaks – a classic Mediterranean dish that’s all about quality ingredients and simple preparation. Just be sure to use a good quality olive oil and a very hot grill pan. Flash-frozen calamari steaks are now readily available in many fish markets and grocery stores and are fine to use, or use fresh if you have access.
With the right ingredients at hand our Grilled Calamari Steaks will come together in a flash! And they just happen to be gluten-free, lactose-free, and low FODMAP, for those interested.
What Are Calamari Steaks?
You might not be familiar with calamari steaks and think that they are some kind of conglomeration of calamari and who-knows-what formed into a “steak”. Rest assured that they are a very pure product, usually just a flattened portion of a large, Humboldt squid.
Some cooks like to score a diamond pattern in the squid to keep it from curling during cooking, and also to allow for very even cooking.
If you are a squid lover, also check out our Calamari Salad and our Grilled Squid with Chiles & Mint. They are both super easy to make and actually quite elegant. Folks will think you slaved one the stove! (Shhh we won’t tell).
Frozen vs. Fresh Calamari Steaks
Calamari steaks can be purchased fresh or frozen. Fresh steaks are ideal if available, as they tend to have the best flavor and texture. Look for steaks that are moist but not slimy, with a clean, ocean-like smell. If buying frozen, ensure the steaks are well-sealed and free of freezer burn. Thaw frozen calamari in the refrigerator overnight or under cold running water if you need a quicker option. Once thawed, they should be cooked immediately for optimal quality.
Frozen calamari steaks are often pre-tenderized, making them easier to prepare. Fresh steaks may need to be lightly pounded with a meat mallet to ensure tenderness before cooking, or score them as mentioned before. Whether fresh or frozen, calamari steaks are a nutrient-rich, low-fat protein source that pairs beautifully with a variety of sides and sauces.
How To Cook Calamari Steaks
Grilling isn’t the only way to prepare calamari steaks. You can pan-sear, bake, or even bread and fry them for a crispy texture. No matter the method, they cook very quickly—overcooking will lead to a rubbery texture. The key is to cook them briefly on high heat, or low and slow.
Nutritional Benefits
Calamari steaks are a healthy option, rich in lean protein and low in fat. They also provide essential nutrients such as omega-3 fatty acids, vitamin B12, and minerals like selenium, phosphorus, and iron.
Storage
- Fresh: Store in the refrigerator and use within 1–2 days.
- Frozen: Keep in the freezer for up to three months. Thaw properly before cooking to preserve texture and flavor.
Sustainability
When buying calamari, look for options labeled as sustainably sourced. Overfishing is a concern with some squid species, so choosing responsibly caught calamari helps protect marine ecosystems.
Grilled Calamari Steaks
Grilled Calamari steaks are very easy to prepare and can add variety to your low FODMAP dinner plans.
Ingredients:
- 4 calamari steaks, about 6 ounces (170 g) each
- Extra-virgin olive oil for drizzling and serving
- Kosher salt
- Freshly ground black pepper
- Chopped Italian flat leaf parsley
- Lemon wedges for serving
Preparation:
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Remove the calamari steaks from the refrigerator half an hour before cooking to allow then to come to room temperature. (If you have purchased them frozen, defrost per package instructions).
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Heat a cast iron or heavy grill pan over high heat until extremely hot. If cooking outdoors, let the grill become very hot. Calamari steaks need to be cooked quickly or they can toughen.
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Meanwhile, thoroughly pat the calamari steaks dry with paper towels, which will help to provide a nice sear. In a medium bowl, toss the calamari with a drizzle of olive oil until lightly coated. Don’t season the calamari until after they are cooked, as salt would draw out moisture causing then to steam rather than sear.
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Grill the calamari 1 to 2 minutes per side, until lightly browned on both sides. Transfer to a platter and season with salt and pepper. Drizzle fresh olive oil on top, garnish with parsley, and serve with lemon wedges.
Notes:
Tips
- We hope you try this recipe just because it is SO EASY and you will be blown away! And you will have a quick and easy main dish in your repertoire.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Looking For More Seafood Recipes?: 18 Easy Breezy Low FODMAP Fish Recipes You Can Whip Up In A Flash
Dive into a world of flavor and nutrition with the tantalizing treasure trove of seafood! Picture succulent fish, grilled to perfection, releasing a symphony of flavors with every bite.
But the magic doesn’t stop there. Seafood is a powerhouse of nutrients, from omega-3 fatty acids that boost heart and brain health, to vitamins D and B2 that promote strong bones, energy production, and healthy skin. Loaded with calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium, seafood truly elevates your well-being. With the American Heart Association recommending at least two servings per week, it’s time to unlock 18 incredible recipes that will take your nutrition to new depths.
READ: 18 Easy Breezy Low FODMAP Fish Recipes You Can Whip Up In A Flash
I was raised on clams, squid tubes and tentacles and calimari. Your recipe is right on. I would suggest 1 and1/2 min on each side or 2 min on side one and one min on side 2…
So glad you approve. It is a nuanced affair when you are dealing with literally 30 seconds making a difference. The temperature of the steaks as you begin to cook can have a big impact, too.
This was amazing. First time I mafe Calamari steaks. I was so scared as 2 minutes seemed too short. Nut it was delicious
LOL they are odd and at first can be off-putting. But then, as you saw, SO EASY! And handy to keep in the freezer, too!
Excellent, served the calamari with mashed sweet potatoes. Loved the blend of the flavors
Rhonda, isn’t it amazing how easy these are? I hadn’t played with calamari steaks in my home kitchen before this and the recipe got us hooked!
FANTASTIC!!! Thank you for this… My son and I were talking about trying to do cuttle fi… squi… I mean Calamari just the other day. 🙂
We love when we hear about family members enjoying our food together! Thank you for letting us know.
This recipe is clean, simple and has been around forever.
One of the most successful Monterey fish restaurants in Monterey California, where the lunch and dinner guests wait in long lines to enter their front door, could learn from recipes like this one.
My most recent calamari dish eat at this establishment was a BATTERED AND BREADED AND CHARCOAL GRILLED and it was awful.
Let’s get back to basics, like this simple, 9 minute recipe.
Thank you for writing! Probably for the reasons you mention, this recipe is insanely popular! We feel that these steaks need a PR boost. So many home cooks do not know they even exist – let alone what to do with them. Once you make them, you cannot believe how easy they are to prepare, as you know. Enjoy poking around the site.
This Grilled Calamari is looking amazing!!! that is a gluten free and fresh and full of flavor with oregano, parsley, and red pepper. I love that so much.Thanks for the post.
We hope you give them a try. They are the unsung heroes of the seafood freezer case! And some markets of course have “fresh”. Enjoy!
I find such joy sitting down with my son and having lunch together after school. Those are the moments which you treasure forever! They can come up with some great ideas too.
We love getting the whole family involved – and yes, kids can be a treasure trove of creativity.
What a gorgeous idea! We absolutely love this! Definitely need to try these!
Happy to provide inspiration – and they are so easy to make.
Over ten years ago there was a harbor restaurant in Redwood City, CA (Pete’s Harbor) – a beer and burger joint that served a calamari steak sandwich. It was tender!! and it was delicious. The wife and kids, poor fools, ordered hamburgers.
I should have asked how it was made because the Restaurant closed. As near as I can figure, the steaks were cooked in an egg wash – I would not call it a batter.
Anyone out there know what I am talking about?
John, thank you for sharing the memories! I’m with you, I would have ordered your sandwich choice. I haven’t had it prepared that way but since eggs are low FODMAP, why not play around. If you have some success write us back and let us know and we could do a recipe “together” to bring to others.
Years ago we lived in Germany and had dinner at many local restaurants that served Calamari Steaks so I decided to give it a try at home WOW this was perfect. Not heavy like a deep fried recipe. The lemon was a perfect finishing touch. Thank you
Fantastic to hear! So easy – and so often overlooked. Glad you found the recipe and had success.
I mixed garlic, salt, pepper, lemon and parsley and added the mix to the ready steaks, what a delicious and elegant…and easy recipe!
Thank you!
That sounds delicious, but the garlic makes it high FODMAP. That is great that the fructans in the garlic agree with you:)
Amazing recipe! Thank you.
Thank you for letting us know you loved it!
I definitely pin the recipe. Thank you for sharing!
Would love to read some of what to expect if undercooked or overcooked.
Calamari tends to be one of those things where very quick cooking – or very long cooking – will yield edible results. There is a middle ground that often does not work.