Sauteed Calamari with Tomato Caper Salsa

It's hard not to like fried calamari, isn't it? Fried anything is always highly addicting, throw in a good dipping sauce, and all will power is gone for me. Calamari can be quite healthy - right until that point where it hits the batter and fryer. Here are a few highlights of fry-less calamari:

  • High in omega-3s
  • Low in calories and fat
  • Good source of protein, calcium, B12, zinc and Vitamin C
  • Low mercury count
  • Sustainable source of seafood
sauteed calamari

You on board yet? Now, let's make it taste good without submerging it in oil. A quick, high heat flash in the pan will have you eating healthy in no time. You want high heat so your calamari doesn't turn to mush, leaving you chewing for days.

sauteed calamari

I just received a fabulous new dimpled, ceramic pan from Green Pan that I knew would handle the heat like a champ and not leave me with a big mess at the end. I got the 'I love Fish and Veggies" pan, which is a motto I think I should be wearing on a T-shirt at all times. This pan is coated with Thermolon, keeping it stick-free, but it does NOT have the evil PFOA (perFluoroOctonicAcid), which is harmful to the environment. It's also lead free, because who wants lead in their food. I barely needed to put a sponge to it after I cooked with it. It was dreamy from start to finish. So with the proper equipment, I set out to sear.

A friend from Paris gave me a cool scoring technique when using calamari of slicing 90% across so when it cooks, it curls up all pretty and there's no runaway rings. She also topped it with a tomato caper salsa, which just feels like the perfect summer dish that's also beautiful on the plate. Once you finish, you'll forget all about its fried, unhealthy counterpart.

Sauteed calamari with tomato caper salsa | TastingPage

Sauteed Calamari with Tomato Caper Salsa

Serves 2-3


  • 1 pound calamari tubes, cleaned
  • 1 cup fresh tomatoes, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon fresh parsley, chopped
  • 2 tablespoons capers
  • 1 tablespoon caper juice
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon coconut oil
  • Salt and Pepper to taste


  1. Score the calamari 90% across, but not all the way through and season with salt and pepper.
  2. Place tomatoes, garlic, parsley, capers and caper juice in a bowl. Add 1 tablespoon of the lemon juice, the olive oil and salt and pepper to taste. Stir and let sit.
  3. Place a non-stick pan over high heat. Add coconut oil and then the add the calamari, making sure not to overlap so it forms a single layer. Turn after a minute. The calamari is done when its opaque, approximately 2-3 minutes total.
  4. Remove from pan and top with lemon juice and tomato caper salsa. 
sauteed calamari with tomato caper salsa

I received a complimentary "I love Fish and Veggies" Green Pan, but all opinions are always my own.