This baby squid recipe was inspired by our travels to Crete, Greece, and it’s a must-try – not only is it incredibly delicious, but it’s also healthy. So, if you’re in the mood for something Mediterranean and craving a new flavor experience, give this recipe a try for your next family dinner. It’s quick, easy to prepare, and sure to impress—leaving you craving more.
In Greece, baby squid is primarily sourced from the Mediterranean Sea, with the European squid (Loligo vulgaris) being a common species. This squid is native to the Mediterranean, including the waters surrounding Greece, and is especially abundant off the coast of Crete.
If you’re not in Greece or anywhere else close to a fresh source of baby squid, don’t worry – baby squid is commonly available frozen at many seafood markets, specialty grocery stores, and even in the frozen section of larger supermarkets. Just make sure to thaw it properly before cooking for the best texture and flavor.
In Crete, baby squid is often prepared as kalamarakia tiganita (fried baby squid), lightly coated in seasoned flour and fried until crisp, then served with a squeeze of lemon for a fresh, tangy flavor. Another popular dish is kalamari gemisto (stuffed squid), where baby squid is filled with ingredients like rice, onions, and lemon, then stewed or baked for an exceptionally tender texture. But today, we tried something a little different.
Here it is our
Baby Squid Recipe with Potatoes
Baby Squid Recipe with Potatoes
Baby Squid Recipe with Potatoes inspired by Cretan Diet
Ingredients
- 2.2 lbs (1 kg) cleaned baby squid (fresh or frozen, thawed; tubes and tentacles)
- ½ cup extra-virgin olive oil
- 1.1 lbs (½ kg) fresh tomatoes, (about 3–4 medium tomatoes)
- 1 medium carrot, peeled (about ½ cup)
- 4-5 medium potatoes, peeled and cut into 1-inch chunks (about 1.5 lbs or 4 cups)
- 1 bunch fresh parsley, finely chopped (about ½ cup)
- 1 tbsp dried oregano (or 2 tablespoons fresh oregano)
- 10 garlic cloves, minced (about 2-3 tablespoons)
- Salt, to taste
Instructions
Prepare the Squid:
Rinse the cleaned baby squid under cold water. Cut larger pieces into bite-sized portions, leaving the smaller ones whole. Set aside.
Cook the Potatoes:
Place the potato chunks in a pan with 1½ cups of water and salt to taste. Cover and simmer for about 15 minutes, or until the potatoes are halfway cooked. Stir occasionally to prevent sticking.
Cook the Squid:
While the potatoes are cooking, heat the olive oil in another pan over medium heat. Add the squid, cover, and simmer for 5–7 minutes. The squid will release its liquid, creating a flavorful broth. Stir gently once or twice to ensure even cooking.
Make the Sauce:
While the squid and the potatoes are cooking, blend the tomatoes with the carrot until smooth. Add this sauce to the squid, then cover and simmer for another 7–8 minutes.
Combine and Simmer:
Check that the potatoes are halfway cooked, then add the squid and tomato sauce to the pan with the potatoes. Cover and simmer together for another 10 minutes, or until both the squid and potatoes are tender.
The squid is done when it’s tender but not rubbery - avoid overcooking. Once ready, add the fresh parsley, oregano, and minced garlic. Stir until fragrant, being careful not to let the garlic burn.
Finish and Serve:
Taste and adjust the seasoning with additional salt if needed. Serve hot in bowls.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 479Total Fat: 28gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 23gCholesterol: 36mgSodium: 185mgCarbohydrates: 52gFiber: 6gSugar: 4gProtein: 9g
Baby Squid Nutritional Value
And if you are interested in what is the nutritional value of what you just ate, we share some nutritional facts about baby squid. Baby squid is very often used in the Mediterranean cuisine. It is a nutrient-dense and low in calories.
A 100-gram serving of baby squid provides approximately:
- Protein: 15–18 grams
A complete protein containing all nine essential amino acids, supporting muscle growth and repair. - Fat: 1–2 grams
Low in fat, with a portion consisting of heart-healthy omega-3 fatty acids like DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which help reduce inflammation. - Carbohydrates: ~1 gram
Negligible carbohydrate content makes it suitable for low-carb diets like keto. - Micronutrients:
- Vitamin B12 – Supports neurological function and red blood cell production.
- Selenium – Acts as an antioxidant and supports immune health.
- Phosphorus – Essential for strong bones and teeth.
- Zinc, Magnesium, Potassium, Calcium, and Iron – Support immune function, energy metabolism, and overall health.
- Omega-3 Fatty Acids:
Though present in smaller amounts than in fatty fish like salmon, they still contribute to cardiovascular and cognitive health.
Baby squid is also low in mercury compared to many other types of seafood, making it a safer choice when consumed in moderation (2–3 servings of 4 ounces per week are recommended for adults).
Those with shellfish allergies should avoid baby squid, as it contains potential allergens like tropomyosin.
But anyone else! Give it a try and let me know how you liked it!