Seafood is one of our favourite go-to quick meals. It’s quick and easy to prepare and cook and it’s super delicious. When buying seafood, some types are better than others in terms of sustainability. There has been a lot of talk about the health of our oceans in the media in recent years. The TV series, “What’s the Catch“, hosted by chef Matthew Evans on SBS was a real eye opener for us on the quality and sustainability of seafood globally. The labelling laws for seafood in Australia leave a lot to be desired, so it pays to find a good fishmonger that stocks high quality seafood from local or sustainable sources. I pick up all of our seafood from Fisho at the Subi Farmers Market on Saturday mornings.

Squid, also known as calamari, is a great sustainable choice of seafood. Australian squid are short lived, fast growing and reproduce in high numbers. It’s inexpensive to buy and is rich in omega-3 essential fatty acids, vitamin B2, phosphorus and vitamin B12, and also contains vitamin B6, magnesium, zinc, vitamin C, vitamin B3, calcium and iron. Not to mention, it’s super tasty. Below is my recipe for our favourite way to make squid. Best served with a crisp, fresh salad.

Sources: http://health365.com.au/articles/joint-health/calamari-a-source-of-omega-3; http://www.sustainableseafood.org.au/; http://www.sbs.com.au/programs/article/2014/10/06/squid-calamari

Paleo Salt and Pepper Squid

Serves 4; Preparation time: 5 minutes; Cooking time: 15 minutes; Total time: 20 minutesPaleo Salt & Pepper Squid

INGREDIENTS
  • 3 squid tubes, cut in to 1 – 2 cm rings
  • 2 eggs
  • juice of half a lemon or lime
  • 1/2 cup almond flour (see note)
  • 1/2 cup arrowroot flour
  • 1 1/2 tsp Himalayan pink salt
  • 1 tsp black pepper, freshly ground
  • 1 1/2 tsp garlic powder
  • 2 tsp onion powder
  • 1/2 tsp chilli powder
  • 1/4 – 1/2 cup coconut oil for shallow frying
METHOD
  • Whisk together eggs and lemon/lime juice in a small bowl and set aside.
  • Mix together the flours and spices in a medium size bowl.
  • Dip the squid rings in the egg mixture, lift out and allow to drain slightly.
  • Coat the squid in the flour mixture, shake to remove any excess flour. I do this a few pieces at a time to make sure they’re fully coated. Set aside coated pieces on a dish in a single layer.
  • Heat the coconut oil in a fry pan on medium heat. The oil should be approximately 5 mm deep and hot but not smoking (~190°C). To test if it is hot enough, the oil should sizzle when you dip a piece of coated squid in the pan.
  • Shallow fry for 1 minute on each side, in batches of 6 -7 pieces.
  • Remove from the pan and repeat until all of the squid is cooked.
  • Serve with lemon or lime wedges and a fresh salad. We like to use whatever is in season; for example: freshly picked rocket from the garden with a few cherry tomatoes and some crumbled sheep feta.

Note: This is another use for homemade almond flour made by dehydrating and blending the pulp leftover from making almond milk. It’s perfect because it’s drier and finer than store bought almond flour/meal.