Low-Carb Without Meat

Sautéed Calamari

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Sautéed Calamari
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Health Score:
94 / 100
20 min.
ready in 2 h. 26 min.
Ready in

Healthy, because

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Nutritional values

With their low fat and calorie content, squids are quite rightly considered a good catch. Together with olive oil, fried squids become a healthy meal: with almost 80 percent unsaturated fatty acids, olive oil has a proven beneficial effect on both cholesterol levels and blood pressure.

Even though many have learned otherwise: olive oil can be heated relatively high for frying. Only when it starts smoking does it become critical or unhealthy, because it then burns and toxic substances are formed.

1 serving contains
(Percentage of daily recommendation)
Calorie303 cal.(14 %)
Protein41 g(42 %)
Fat12 g(10 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage0.3 g(1 %)
Vitamin A0 mg(0 %)
Vitamin D2.5 μg(13 %)
Vitamin E7.3 mg(61 %)
Vitamin K5.6 μg(9 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin13.7 mg(114 %)
Vitamin B₆1 mg(71 %)
Folate37 μg(12 %)
Pantothenic acid1.3 mg(22 %)
Biotin27.7 μg(62 %)
Vitamin B₁₂13.3 μg(443 %)
Vitamin C23 mg(24 %)
Potassium725 mg(18 %)
Calcium70 mg(7 %)
Magnesium90 mg(30 %)
Iron2.1 mg(14 %)
Iodine50 μg(25 %)
Zinc1.8 mg(23 %)
Saturated fatty acids2.2 g
Uric acid361 mg
Cholesterol688 mg
Complete sugar1 g


1 kilogram small Calamari
2 garlic cloves
1 red chili pepper
1 lemon
1 tsp fennel seeds
1 tsp peppercorns
4 Tbsps olive oil
How healthy are the main ingredients?
olive oilgarlic clovelemonsalt

Preparation steps


Rinse and dry the calamari, then lay flat. Peel and finely chop the garlic. Rinse and halve the chili pepper. Remove the seeds and membranes and finely dice. Halve the lemon, then finely grate the zest and squeeze the juice from obe of the halves. Crush the fennel and pepper in a mortar, then mix with 4 tablespoons of oil, lemon zest, lemon juice, the chili, and the garlic. Add to the calamari, and mix well. Cover and let marinate for 2 hours in the refrigerator.


Remove from the marinade. Heat the remaining oil in a pan. Sauté the calamari and the remaining lemon half for 5-6 minutes. Season with salt and pepper, and serve.