Grilled Calamari

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Grilled Calamari was submitted by Fit Chef Chicago. The philosophy that drives recipes and services at Fit Chef Chicago is: Good. Clean. Food. This simply means using the best and freshest ingredients combined with straight forward and simple cooking techniques to create meals that are not only delicious but also unpretentious and uncomplicated.

Grilled Calamari

Grilled Calamari

Yields: 8-10 servings | Serving Size: 3/4 cup (or 4-5 oz.) |Calories: 130 | Total Fat: 6.5 g | Saturated Fat: 1.1 g | Trans Fat: 0 g | Cholesterol: 198 mg | Sodium: 192 mg | Carbohydrates: 4.6 g | Dietary Fiber: 0.6 g | Sugars: 0 g | Protein: 13.5 g | SmartPoints (Freestyle) 2


  • 1 ½ pounds cleaned squid, tentacles and bodies
  • 3 tablespoons extra virgin olive oil
  • 2 lemons
  • 2 garlic cloves, minced
  • ¼ teaspoon Kosher or sea salt
  • ¼ tsp freshly ground black pepper
  • 1 tsp Old Bay Seasoning or try Skinny Ms. Seafood Seasoning
  • 1 tsp dried oregano
  • 1 tsp crushed red pepper
  • 1 tbsp fresh parsley, chopped


  1. Cut the squid bodies along the sides so they lay flat.
  2. In a bowl combine the olive oil, juice of one of the lemons and the rest of the ingredients, except the parsley.
  3. Add the squid, toss to coat and refrigerate for 2 hours, tossing every 30 minutes or so, to make sure the marinade gets evenly distributed.
  4. Preheat the grill to high. Place a piece of foil on the grill and brush it with a light coating of vegetable oil to keep the squid from slipping through the grill grates and sticking to the foil.
  5. Grill the squid, about 3 – 4 minutes per side, until it turns opaque. Remove from the grill, garnish with the fresh parsley and the remaining lemon, cut into wedges.

Founded in 2009 by Dave Thommes, Fit Chef Chicago provides unique culinary services to a wide range of audiences. Fit Chef Chicago offers multiple food preparation services, along with food & nutritional consulting, including recipe development & food articles. More information on services and blog can be found at Fit Chef Chicago.

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