Whether you’re a seafood fanatic or just looking for a healthy dinner alternative to the usual chicken, pork and beef, calamari is something new to bring to the table. Low in calories and high in protein, calamari offers a subtle flavor that goes well with almost anything you serve with it. Cooking calamari steaks in a frying pan offers a simple method to get these steaks to your table quickly.
Rinse off the calamari steaks under cool running water.
Preheat 2 to 3 tbsp. of olive oil in the frying pan over medium heat.
Dip the calamari in milk or water and coat it with seasoned breadcrumbs, cornmeal or flour depending up preference. If you prefer no breading on the steaks, coat them with olive oil and season them with salt, pepper, garlic, lemon juice and other desired seasonings.
Set the calamari steaks into the hot oil gently to avoid getting splattered with hot oil and allow them to cook for 3 to 5 minutes before flipping them over.
Cook the calamari for 10 to 15 minutes turning them over every few minutes so that they cook evenly.
Insert a meat thermometer into the steaks when you think they are done. When the thermometer reads 145 degrees Fahrenheit, remove the steaks from the frying pan and transfer onto plates to be served immediately.
Serve calamari with wild rice, roasted vegetables or with a salad for some healthy ideas to accompany this lean steak. For a healthier cooking alternative when cooking in a pan, use cooking spray instead of olive oil to coat the pan and forgo the breading. Save leftover calamari in the refrigerator for 3 to 4 days. Reheat it to 165 degrees Fahrenheit before serving again.
Wash your hands before and after handling raw calamari to prevent the spread of bacteria.