|Nutritional Guidelines (per serving)|
|Servings: 4 serving|
|Amount per serving|
|% Daily Value*|
|Total Fat 7g||9%|
|Saturated Fat 1g||6%|
|Total Carbohydrate 5g||2%|
|Dietary Fiber 1g||3%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
You can find this grilled squid at food stalls in Korean markets or on the street in Korea, but it's also easy to make at home, with this recipe. It's really hard to mess up this recipe if you use good-quality squid. Fresh is best, but you can even use good-quality frozen.
Smaller squid or cuttlefish are easier to cook as they are more tender. Sometimes squid is labeled “cuttlefish” in Korean stores because squid is one of the marine animals that make up the larger category of sea creatures of cuttlefish. But you can also make this dish with cuttlefish that is not squid.
- 1 lb squid or cuttlefish
- 2 tbsp. kochujang (Korean sesame paste)
- 1 tsp. sesame oil
- 1 tbsp. mirin (sweet rice wine)
- 1 tsp. soy sauce
If you go to a fish market, then ask for the fishmonger to clean it for you. If you buy it uncleaned, then follow the directions below.*
Score the squid or cuttlefish bodies in a crisscross pattern.
Mix marinade ingredients together, combining well.
In a bowl or bag, marinate squid for 30 minutes.
On a preheated grill, cook squid until just opaque, watching the bodies closely so they don't overcook. (Depending on size of squid, this step could take three to 10 minutes).
While cooking, brush once with excess marinade and turn once on the grill.
Cook squid until just opaque, watching the bodies closely so they don't overcook
Cut into rings or smaller pieces to serve or plate individually if using small squid.
*To clean squid or cuttlefish:
1. Chop off the beak, eye and head portion of the squid.
2. Discard the transparent bone (spine) from inside the squid.
3. Tear off the thin membrane from the body tube.
4. Rinse the squid thoroughly under cold, running water until clean.
5. Drain squid dry.
See these step-by-step instructions for cleaning squid.
Notes About Squid in Korea:
Squid is hugely popular in Korea and you can find it everywhere. There are squid-flavored crackers and chips, and dried squid is a popular snack for people of all ages because it's a portable and cheap protein (like beef jerky but much more popular). It's eaten like popcorn, enjoyed as an anju with drinks or seasoned and mixed with peanuts as a popular banchan.
Ulleungdo, a volcanic fishing island in Korea, is famous for its squid. Historically, most of its residents supported the squid industry as sellers or fishermen and farmers.
Serving Size and Calories
A 3 oz. serving of fried calamari contains 149 calories, according to nutrition data at health resource website Self.com. Fifty-six of these calories come from fat.
A 3 oz. serving of calamari contains 6.4 g of fat: 1.6 g of saturated fat and 1.8 g of polyunsaturated fats. It also has 549 mg of omega-3 fatty acids and 1.2 g of omega-6 fatty acids.
A serving of calamari contains 6.6 g of simple and complex carbohydrates.
One serving of calamari delivers 23 percent of the recommended daily allowance of riboflavin, 17 percent of your daily intake of vitamin B-12, 11 percent of niacin and 6 percent of vitamin C. It also contains smaller but significant amounts of thiamine, folate, vitamin B-6 and pantothenic acid.
One serving of calamari contains 15.2 g of protein.
Sources: Self.com and Livestrong.com