Oven-Baked Squid…It will melt you like butter!

By Mona | Monday 18 June 2012 10:12 pm

A Delicious, Mouth-Watering, Healthy Mediterranean Dish! 

A couple of weeks ago, I caught an episode of The Dr. Oz show in which Dr. Oz and a special guest, Dr. William Li,  were highlighting the health benefits of squid with respect to breast cancer.  When most people think of squid, they think of fried calamari, the infamous appetizer.  Instead, I wanted to use squid as a main entree that showcases its tender texture and buttery flavor.  Squid has a reputation of being chewy, which is due to the fish being old or overcooked.  Fresh squid that is prepared properly will be tender and soft, not rubbery.  As with all fish, the smell should be clean and sweet, and the skin should shine.

I recently prepared a delicious squid recipe from ”Lidia’s Italian-American Kitchen” cookbook.  Lidia Bastianich’s recipes are simple and divine with a mix of traditional and contemporary styles, and a focus on whole foods. I love meals with fresh, simple ingredients where you can actually taste the food and not have it overpowered by sauces, creams, etc.

Lidia’s Oven-Baked Squid melts like butter in your mouth. The squid (body and tentacles) is drizzled with olive oil, garlic, and crushed red hot pepper and baked in a cast iron pan. (Another pan or baking dish will also work.)  If you don’t enjoy the sight of the tentacles, just use the bodies.  Cleaning squid is messy and fun, but requires quite a bit of time.  If you’re crunched for time, consider purchasing cleaned wild squid from Whole Foods or a fish market.

The recipe from Lidia’s cookbook is in the link below.  I hope you enjoy this healthy, quick and savory dish as much as I do!  It is a delicious and light summer meal that pairs nicely with a side salad of arugula and a glass of wine. I added broccoli slaw, too!

Buon appetito and here’s to great health, happiness and delicious seafood! ~Mona


Squid baking in cast iron pan

P.S.   Dr. Oz had a special guest on by the name of Dr. William Li, a Cancer Prevention Researcher who studies the impact that certain foods have on cutting off the blood supply feeding cancer cells.  One of the cancer fighting foods mentioned was squid.  According to Dr. Li, eating just 3 ounces of squid greatly reduces your chances of breast cancer.  For more information about other cancer fighting foods from the show, see the following link: (http://www.drozfans.com/dr-oz-cancer-2/cancer-fighting-foods-grocery-list/)




categories: Seafood


By Admin | Wednesday 1 February 2012 6:12 pm

Yield: Four 2 1/2 inch salmon patties

A delicious meal anytime of the day

These scrumptious salmon patties are great for breakfast, lunch or dinner. They taste best fried, but can also be baked. Choose wild over farmed salmon. Wild salmon gets it’s beautiful pinkish hue from a natural diet of algae and krill. Farmed salmon, due to their un-natural altered diet, are pale grey-colored and artificially dyed a pinkish hue. In fact, farmed salmon farmers choose the ‘perfect’ shade of pink from a color wheel. Studies also show that farmed salmon typically have at least 10 times more cancer-causing persistent organic pollutants than their wild counterparts.

Don’t be afraid to use the bones and skin. Bones contain calcium and you won’t taste them since everything will be combined in the food processor anyway!


7.5 oz. can wild caught Alaskan red sockeye salmon (the canned version is inexpensive and quick) *

3 tablespoons extra-virgin olive oil or coconut oil

1/4 small onion, minced

1 heaping teaspoon garlic, minced

1 heaping teaspoon fresh ginger, minced

1/4 teaspoon sea salt

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1/4 teaspoon ground cinnamon (slightly less than 1/4)

1/4 teaspoon turmeric

1/4 teaspoon paprika (slightly less than 1/4)

2 tablespoons lemon juice

2 tablespoons minced parsley

sea salt and black pepper to taste

*Canned wild salmon can be purchased at Whole Foods or on-line from www.vitalchoice.com


  1. Cut the salmon into large chunks, and put into the container of a food processor. Turn the machine on and pulse until the salmon breaks down. Be careful that the mixture does not become too fine. Small chunks around a quarter inch or so is fine. Transfer salmon to a medium sized bowl.
  2. In small saute pan, heat one tablespoon of oil. Add onions and sweat on medium-low heat until onions begin to soften. Add garlic, ginger, salt, cumin, coriander, cinnamon, turmeric, and paprika.
  3. Cook until onions are tender and translucent. Cool. Add seasoned onions to bowl with fish.
  4. Mix fish and seasoned onions together. Add lemon juice and parsley. Season with salt and pepper to taste.
  5. Shape the mixture into 1/4-inch thick patties about 2 1/2 inches in diameter. You can use a 2 1/2 inch round cookie or muffin cutter to form perfect round shape.
  6. Heat 2 tablespoons of oil in a 12-inch non-stick skillet over medium heat. When the oil is hot, cook the patties for approximately 2 to 3 minutes on each side turning once, until golden brown.
  7. Serve on a bed of greens or on gluten-free buns or by themselves, with lemon wedges and a dollup of lemon and dill sauce.

Variation: If baking, place patties onto an oiled baking sheet. Bake at 375F until golden brown, turning once.

Note: Be creative as you want with these patties. They are a great means of getting more vegetables into your kids’ diets without them knowing. Add vegetables such as minced spinach, kale, carrots, peppers, etc.




4 tablespoons Earth Balance Mayonnaise Original (egg, dairy, soy, gluten free; non-GMO)

2 tablespoons lemon juice

2 garlic cloves, minced

2 teaspoons parsley, minced

sea salt to taste

dill sprigs for garnish


  1. In a small bowl, whisk together mayonnaise, lemon juice, garlic, parsley, and sea salt.

To serve salmon patties, place a dollup of sauce on top of the patty. Garnish with fresh dill or parsley.

categories: Recipes, Seafood