New Twists on a Favorite Opening Act The Changing Role of Calamari

Fried calamari—or squid—has been the darling of appetizers for many years. Recently, however, chefs worldwide are encouraging calamari to shed its supporting role as a fried starter to star in everything from creative entrees and side dishes to salads, soups and poke. As a result, while a traditional favorite in Italian and American fare, calamari’s new identity is gaining rapid popularity in Asian, French, Mexican and a host of other ethnic cuisines.

Similarly, while it has long been paired with marinara sauce as well as mussels, clams and other seafood brethren, calamari is increasingly showing up on its own, partnered with a variety of proteins and mixed innovatively with everything from pasta to grilled sausage—and lots of delectable options in between. In part, this is thanks to calamari’s mild flavor, sturdy texture and ability to quickly absorb tomato, ginger, garlic and other flavorful ingredients. But other factors are also converging to bring calamari to the forefront of menus ranging from casual to fine dining.

Sicilian Calamari by Chef Randall Wilson

Adding it Up

Given these trends, it is easy to see why chefs are dishing up calamari considering that just a 3-ounce (85 gram) serving of calamari provides:

• 13.2 grams of protein

• Only .3 grams of saturated fat

• .09 grams and .40 grams respectively of healthy monounsaturated and polyunsaturated fats

• Approximately .5 grams (out of the 7 to 11 grams recommended weekly) of heart-healthy Omega-3s

• An abundance of antioxidants, vitamins and minerals

• Only 85 calories, leading health experts to deem it a superior “nutritionally dense” food choice.

When Trends Align

Many of today’s contemporary calamari options can be attributed to changing eating habits; diners have become more nutritionally aware, shying away from higher calorie and fattier fried foods, opting instead for healthier alternatives. Another contributor to calamari’s increased popularity is the growing number of Americans looking for a protein-packed option to replace diets weighted strictly toward beef, pork and other animal meats. The increased attention to regimens that emphasize seafood such as the Mediterranean diet also plays a role. And calamari is considered a sustainable food source, which appeals to seafood, ocean and planet lovers.

All these benefits add up to a nutritional winner. So, don’t trade in your fried calamari. It remains a delectable, easy-to-share kick-off to any meal. But do consider expanding your calamari repertoire starting with these delicious recipes. You and your guests will be glad you did.