Once the ingredients are cleaned and chopped, this dish takes under 10 minutes to prepare. Serve with orzo.

Perla Meyers
Source: EatingWell Magazine, September/October 1992


Ingredient Checklist


Instructions Checklist
  • Slice squid bodies into 1/2-inch-thick rings; leave tentacles whole. Rinse carefully inside and out and pat dry. Set aside. Scrub lemon and cut crosswise into 1/8-inch-thick slices. Cut each slice into quarters and set aside.

  • Heat 1 1/2 teaspoons oil in a large heavy skillet over high heat. Add half of the peppers and 1/4 teaspoon crushed red pepper; saute until barely tender, 1 to 2 minutes. Add half of the squid and saute until opaque, 30 to 45 seconds. Add half of the lemon pieces and saute until the lemon is just heated through, 30 seconds longer. Transfer the squid mixture to a serving dish and keep warm.

  • Add the remaining 1 1/2 teaspoons oil to the pan and heat over high heat. Cook the remaining peppers, crushed red pepper, squid and lemon in the same manner.

  • Transfer to the serving dish. Season with salt and pepper. Sprinkle with cilantro and serve immediately.


Calamari, also known as squid, is sold frozen or fresh in the seafood department of the grocery store. Look for cleaned calamari, with its cartilage and ink removed; otherwise ask at the fish counter to have it cleaned.

Nutrition Facts

155 calories; protein 18.4g 37% DV; carbohydrates 9g 3% DV; dietary fiber 2.2g 9% DV; sugars 1.7g; fat 5.3g 8% DV; saturated fat 0.9g 5% DV; cholesterol 264.2mg 88% DV; vitamin a iu 1423.3IU 29% DV; vitamin c 78.7mg 131% DV; folate 26.7mcg 7% DV; calcium 56.4mg 6% DV; iron 1.2mg 6% DV; magnesium 46mg 16% DV; potassium 410.1mg 12% DV; sodium 197.8mg 8% DV; thiamin 0.1mg 6% DV.

Reviews (3)

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3 Ratings
  • 5 star values: 0
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
Delicious healthy Squid An unbelievably easy and tasty dish. Pros: Easy light and delicious Cons: double recipe Read More
Rating: 4 stars
You need to like calamari This is really good with rice but you might want to cut the red pepper by about half! Pros: Very healthy pretty easy Cons: Need fresh calamari. Read More
Rating: 4 stars
A delicious dish that is as pleasing to the eye as the taste buds. I will definitely make this again. The cilantro is a must. Pros: Easy light and delicious Cons: Only served 2 Read More