Choose smaller squid with clear eyes and moist flesh. For quick cooking, smaller squid is more tender than the larger ones. Start cleaning the squid by pulling out the tentacles from the main body. Do not incude the beak and then trim the long tentacles level with the rest. After cleaning the squid thoroughly, you can now cook the squid. The most popular method of cooking squid is frying also known as calamari.
Store the squid by covering tightly and placing it in the coldest section of refrigerator or on a bed of ice. Clean and freeze squid immediately for later use or cook it within two days after purchase.
Place squid in heavy duty plastic freezer bags with no air inside and seal tightly. Cooked squid may be refrigerated in a tightly-sealed container for two to three days or frozen for two months.
Squid is a good source of protein and also contains Omega-3, copper, zinc, B vitamins and iodine.
|Nutrient||Unit||1 Value per 100g||1.0 oz, boneless 28.35g||3.0 oz 85.0g|
|Total lipid (fat)||g||1.38||0.39||1.17|
|Carbohydrate, by difference||g||3.08||0.87||2.62|
|Fiber, total dietary||g||0||0||0|
|Vitamin C, total ascorbic acid||mg||4.7||1.3||4|
|Vitamin A, RAE||Âµg||10||3||8|
|Vitamin A, IU||IU||33||9||28|
|Vitamin E (alpha-tocopherol)||mg||1.2||0.34||1.02|
|Vitamin D (D2 + D3)||Âµg||0||0||0|
|Vitamin K (phylloquinone)||Âµg||0||0||0|
|Fatty acids, total saturated||g||0.358||0.101||0.304|
|Fatty acids, total monounsaturated||g||0.107||0.03||0.091|
|Fatty acids, total polyunsaturated||g||0.524||0.149||0.445|