Squid with Garlic, Tomato, and Arugula – Easy Seafood Recipe

There’s something irresistibly comforting and exciting about bringing the fresh flavors of the sea right into your home kitchen. This squid with garlic, tomato, and arugula recipe is just that—fresh, bold, and perfectly balanced. It’s a meal that captures the essence of Mediterranean cooking: vibrant ingredients, minimal fuss, and a focus on real, nourishing food.

When I first tried this Squid with garlic dish, it instantly reminded me of my travels to the southern coast, where seafood is a staple and meals are made to be savored. The squid, tender and lightly seasoned, is cooked gently to retain its delicate texture. It’s paired with the brightness of fresh lemon juice, the richness of olive oil, and the savory depth of tomato paste. Garlic, crushed pepper, and dried basil round out the aromatics, while the addition of olives and arugula gives the dish its characteristic zing and a bit of bite.

What makes this dish even more special is how quickly it comes together. You don’t need a long list of ingredients, and you won’t have to stand over the stove for hours. In less than 30 minutes, you’ll have a flavorful, balanced seafood meal that feels elevated but completely doable. Whether you’re serving it for a quick lunch or as the centerpiece of a cozy dinner, this squid recipe delivers.

Another reason I love this recipe? It’s incredibly flexible. You can swap in fresh herbs when they’re in season, play around with different kinds of cheese, or serve it with zoodles, roasted veggies, or even warm bread for a complete, satisfying meal. And because it’s naturally low-carb and packed with lean protein, it fits beautifully into a wide range of eating styles, including halal, Mediterranean, and clean eating plans.

So if you’ve been intimidated by cooking squid in the past, don’t worry—this recipe is the perfect place to start. Let’s dive into all the reasons you’re going to fall in love with this dish.

Why You’ll Love This Squid with garlic Recipe

Easy and approachable seafood

If you’re new to cooking squid, this is a fantastic beginner-friendly recipe. There’s no deep-frying, no breading, and no long marinating involved. In fact, the squid cooks in just a few minutes with a bit of water, and then all the flavors come together in a single pan. It’s a true one-skillet meal, which means less cleanup and more time to enjoy your food.

Vibrant Mediterranean flavors

This recipe brings together the best of bold, sun-kissed Mediterranean ingredients. The acidity of fresh lemon juice brightens up the dish, while olive oil adds richness. Tomato paste adds concentrated umami depth, balanced perfectly by the natural brininess of olives and the peppery punch of arugula. Every bite feels like a mini-vacation to the coast.

Nutritious and satisfying

Not only is this squid dish delicious, but it also checks a lot of boxes when it comes to health. Squid is an excellent source of lean protein and essential minerals like zinc and selenium. The olive oil provides heart-healthy fats, and arugula brings in antioxidants and vitamins. All of this, and it’s still light enough to enjoy without feeling overly full.

Family-friendly and customizable

Even if your family isn’t big on seafood, this recipe might just change their minds. The garlic and tomato give it a familiar flavor base that’s cozy and inviting, while the arugula and olives add enough flair to make it interesting. And if you want to adjust things for little ones, you can easily leave out the crushed pepper or swap the arugula for baby spinach.

Ready in under 30 minutes

Busy weeknights call for recipes that come together fast, and this one delivers. From start to finish, you’re looking at about 25 minutes, and that includes prep time. It’s perfect when you want something fresh and homemade but don’t have a ton of time.

Halal and wholesome

Every ingredient in this recipe is naturally halal, which makes it a great fit for many households. There’s no wine or pork involved, and every component is made with clean, real ingredients. You can feel confident serving it to anyone.

Health Benefits of this Squid with garlic

Lean protein for strength and satiety

Squid is a fantastic source of lean protein, making it an ideal choice for those looking to build muscle or simply stay full for longer periods. Just one serving of squid contains a significant amount of high-quality protein that helps support everything from immune function to muscle recovery. Plus, it’s lower in calories and fat compared to many other animal proteins.

Rich in essential nutrients

Not only is squid protein-rich, but it’s also packed with important vitamins and minerals. It contains high levels of selenium, which plays a role in reducing inflammation and supporting thyroid function. You’ll also find vitamin B12, which is vital for nerve health and energy production, and phosphorus, which helps maintain strong bones and teeth.

Heart-healthy fats from olive oil

The use of extra virgin olive oil in this recipe adds both flavor and nutrition. Olive oil is a cornerstone of the Mediterranean diet and is known for its heart-healthy monounsaturated fats. These fats help lower bad cholesterol levels while increasing the good ones, which can support better cardiovascular health over time.

Vegetable power from arugula

Arugula may be small, but it’s a mighty green. It’s high in antioxidants, vitamin K, and nitrates, all of which contribute to better blood flow and anti-inflammatory benefits. Plus, its natural peppery bite adds complexity and contrast to the richness of the squid and olive oil.

Lemon for detox and digestion

Lemon juice not only adds a bright flavor to the dish, but it also aids digestion and supports detoxification. It stimulates digestive enzymes in the stomach, helping your body break down food more efficiently. It also adds a dose of vitamin C, which supports immune function and skin health.

Low-carb, naturally gluten-free, and sugar-free

This dish fits a variety of eating lifestyles. It’s naturally low in carbohydrates, making it keto-friendly and diabetic-friendly. It’s also gluten-free, as long as you check your tomato paste label. And there’s no added sugar, artificial ingredients, or processed fillers, making it a clean, wholesome option.

Preparation Time, Servings, and Nutritional Information

Preparation and Cooking Time

• Preparation time: 10 minutes
• Cooking time: 12–15 minutes
• Total time: 25 minutes

This recipe is perfect when you’re short on time but still want something healthy and satisfying on the table. You won’t need any complicated prep work, and most of the time is hands-off.

Servings

• Yield: 2 generous servings
• You can easily double or triple the recipe if you’re serving a family or meal-prepping for the week.

Nutritional Information (Per Serving)

• Calories: 280 kcal
• Protein: 28g
• Fat: 16g
• Carbohydrates: 7g
• Fiber: 2g
• Sodium: 430mg
• Cholesterol: 190mg

These values are approximate and will vary slightly depending on specific ingredient brands and portion sizes. However, overall, this is a light and nutrient-rich dish that keeps you full and energized without being heavy.

Ingredients List of this Squid with garlic

Let’s take a closer look at what you’ll need and why each ingredient matters. Everything here plays a role in building flavor and balance.

• 10 oz (300g) squid, cleaned
  Fresh or frozen squid both work well in this recipe. Make sure it’s cleaned and sliced if necessary. Squid cooks very quickly, so it stays tender and juicy when treated right.
• ½ lemon, juiced
  The acidity from lemon brightens up the dish and balances the richness of olive oil and cheese.
• 2 tbsp olive oil
  Use high-quality extra virgin olive oil for the best flavor and nutritional benefit. It adds a silky richness and helps carry the garlic and herbs.
• 2 garlic cloves, minced or pressed
  Garlic infuses the oil with deep aroma and savory warmth. Don’t skip it.
• ⅓ cup olives, pitted
  The briny bite of olives pairs beautifully with the tender squid. Use green or black olives depending on your preference.
• ½ cup arugula
  Arugula adds freshness and a slight peppery flavor. It also wilts gently into the warm sauce, bringing balance to the dish.
• 2 tbsp tomato paste
  This thick paste adds concentrated tomato flavor and a natural sweetness that enhances the squid without overpowering it.
• 1 tbsp dried basil (or fresh in summer)
  Basil brings a subtle sweetness and herby depth. Use fresh when it’s in season, or dried when it’s not.
• Crushed pepper, to taste
  Add a touch of heat for contrast. You can adjust the amount depending on how spicy you like your food.
• Parmesan cheese, for topping
  A sprinkle of Parmesan at the end ties everything together with a nutty, salty finish. You can use any cheese you love or skip it for a dairy-free version.

Now that we’ve got everything ready, let’s walk through the steps to bring it all together.

Step-by-Step Cooking Instructions of this Squid with garlic

Follow this detailed guide to make your squid dish flawless every time.

Cooking squid can feel intimidating at first, but once you understand how quickly and gently it cooks, it becomes one of the easiest proteins to work with. The key is not to overcook it, as squid can go from tender to rubbery in a matter of minutes. But don’t worry—if you follow these steps, you’ll end up with perfectly cooked, flavorful squid that’s beautifully complemented by all the other ingredients.

Step 1: Prepare your ingredients

Before you start cooking, get everything ready so the process goes smoothly.

• Rinse and clean your squid if not already prepared. If you bought whole squid, remove the beak and cartilage, then rinse the body and tentacles thoroughly. Slice into rings or pieces depending on your preference.
• Juice the lemon and set it aside.
• Mince or press the garlic.
• Pit and roughly chop the olives if they aren’t already.
• Measure out your tomato paste, olive oil, basil, and crushed pepper.
• Rinse the arugula and let it dry slightly.
• Grate your Parmesan or prep any cheese you plan to use.

Having everything prepped ensures you won’t overcook the squid while running around looking for ingredients.

Step 2: Start cooking the squid

Place a medium skillet or sauté pan over medium heat. Add the cleaned squid and a splash (about 2–3 tablespoons) of water.

• Cover the pan with a lid and cook for 3 to 4 minutes.
• The squid should turn opaque and slightly firm. It will release some natural liquid as it cooks.
• Keep an eye on it—if you see it shrinking too much or becoming rubbery, it’s likely overcooked.

Once done, drain any excess liquid carefully, leaving just a small amount to keep things moist.

Step 3: Add lemon juice and olive oil

Immediately after draining, drizzle in the olive oil and lemon juice. Stir well to coat the squid pieces.

• This is where the flavor starts to build. The heat will help the squid absorb that fresh citrus and rich olive oil.
• Let it cook uncovered for another minute to let the lemon slightly reduce and mellow out.

This step also helps the squid finish cooking gently while staying juicy.

Step 4: Stir in tomato paste and aromatics

Push the squid to one side of the pan and add the tomato paste directly into the cleared space. Let it heat up for 20–30 seconds.

• Stir in 1 to 2 tablespoons of water if the tomato paste feels too thick or sticky.
• Add your minced garlic, dried basil, and crushed pepper. Mix well until fragrant.

Now mix everything together—the squid and sauce should combine beautifully, coating each piece in the tomato-garlic mixture.

Turn off the heat here. Letting the pan rest off the burner helps the flavors settle without overcooking the squid.

Step 5: Add olives and arugula

With the heat off but the pan still warm, stir in the olives and fresh arugula.

• The warmth of the dish will gently wilt the arugula without turning it mushy.
• The olives bring in a sharp, salty contrast to the sweet tomato and mellow squid.

This is the moment where all the ingredients come together into a vibrant, cohesive dish.

Step 6: Finish with cheese and serve

Top the finished dish with freshly grated Parmesan or your favorite hard cheese.

• You can also add a few extra grinds of black pepper or a drizzle of olive oil if desired.
• Serve it immediately, while it’s warm and fragrant.

Whether you plate it over spiralized zucchini, couscous, or serve it on its own, this dish is ready to impress.

How to Serve this Squid with garlic

This Squid with garlic dish is incredibly versatile when it comes to serving. You can keep it light with a salad, bulk it up with pasta alternatives, or enjoy it on its own.

Serve it as a light entrée

The squid mixture itself is satisfying and complete, especially when you top it with a bit of cheese and a drizzle of olive oil. Serve it in a shallow bowl for a rustic presentation.

Pair with zoodles or spiralized veggies

To keep it low-carb and nutrient-dense, serve the squid over spiralized zucchini (zoodles) or even spiralized carrots. The warm sauce will gently soften the veggies, making them tender and flavorful.

Toss it with warm quinoa or couscous

For a heartier meal, serve over a small bed of cooked quinoa, couscous, or bulgur. These grains soak up the sauce beautifully and add a lovely texture contrast.

Add warm crusty bread on the side

If you’re not limiting carbs, a piece of warm bread or flatbread is the perfect vehicle for scooping up the flavorful sauce.

Plate it tapas-style for sharing

Serve this dish as part of a Mediterranean-inspired spread with hummus, olives, and marinated vegetables.

Pairing Suggestions

To create a complete meal, consider these complementary dishes and drinks that pair beautifully with the squid.

Side Dishes

• Grilled or roasted vegetables: Bell peppers, eggplant, and zucchini all work well. Their smoky, sweet flavors balance the savory squid.
• Simple green salad with lemon vinaigrette: Keep it fresh and peppery to echo the arugula in the main dish.
• Lentil salad with herbs and olive oil: Adds protein and earthiness to the meal while keeping things light.

Bread options

• Toasted sourdough or pita: Perfect for mopping up extra sauce.
• Whole wheat flatbread: Slightly nutty flavor that complements the olives and basil.
• Garlic toast: Adds a crunchy, aromatic element.

Drink Suggestions (Non-Alcoholic and Halal-Friendly)

• Sparkling water with lemon and mint: Refreshing and palate-cleansing.
• Iced hibiscus tea: Tart and cooling—great for a warm, herby dish like this.
• Fresh pomegranate juice: Its sweet-tart profile adds contrast and ties in beautifully with the Mediterranean flavors.

Storage, Freezing & Reheating Instructions

Even though seafood is best fresh, this squid dish actually stores well if you follow a few simple steps.

Storing leftovers

• Store in an airtight container in the refrigerator for up to 3 days.
• Let the dish cool completely before sealing to prevent condensation from making it soggy.
• Keep it on the top shelf of the fridge to avoid contamination from other raw ingredients.

Freezing instructions

• Lay the cooked and cooled squid mixture flat on a baking sheet lined with parchment and freeze until solid (about 1 hour).
• Transfer to a freezer-safe container or resealable bag.
• Store for up to 2 months.

Label with the date and contents to avoid confusion later.

Reheating tips of this Squid with garlic

• From fridge: Reheat gently in a skillet over low heat, adding a splash of water or olive oil if needed. Stir occasionally until warmed through.
• From freezer: Thaw in the refrigerator overnight. Then follow the stovetop method for best results.

Avoid microwaving if possible—it can make the squid tough.

Common Mistakes to Avoid in this Squid with garlic

Let’s prevent the usual kitchen blunders that might mess with your squid success.

Overcooking the squid

This is the number one pitfall. Squid needs just a few minutes. Once it turns opaque and slightly firm, it’s done. Overcooking makes it rubbery and chewy.

Not draining the squid after boiling

It’s important to drain any excess water from the squid after the initial steam-cooking. Otherwise, your sauce may become diluted and watery.

Using low-quality tomato paste

Since you’re only using a couple tablespoons, go for a rich, deep-flavored tomato paste. It makes a big difference in the final dish.

Skipping the acid balance

Don’t forget the lemon juice. It’s key to balancing out the richness of the olive oil and sweetness of the tomato paste.

Adding arugula too early

Arugula wilts very quickly. Add it at the end so it stays vibrant and retains its peppery character.

Pro Tips of this Squid with garlic

Let these kitchen-tested tips elevate your dish from good to great.

Use pre-cleaned squid to save time

Many grocery stores sell squid that’s already cleaned and sliced. This saves you 10–15 minutes of prep and makes the recipe even faster.

Toast your tomato paste

Letting the tomato paste cook directly in the pan before mixing it in helps deepen its flavor and remove any tinny taste, especially if it came from a can.

Grate cheese right before serving

Freshly grated Parmesan melts more evenly and tastes better than pre-shredded. It also gives a better mouthfeel when added as a topping.

Taste as you go

As with any dish that comes together quickly, tasting at each step helps you catch any imbalances. Need more acid? Add a splash more lemon. Too thick? Add a tablespoon of water.

Serve immediately for best texture

While leftovers are tasty, this dish is at its best right out of the skillet. Serve hot, fresh, and topped with cheese while everything is still steamy and vibrant.

Frequently Asked Questions (FAQs)

1. Can I use frozen squid for this Squid with garlic recipe?

Yes, frozen squid works perfectly fine in this dish. Just make sure to thaw it completely before cooking. You can thaw it overnight in the refrigerator or use the quick-thaw method by placing the sealed squid in a bowl of cold water for 30 minutes. Pat it dry before cooking to avoid excess water in the pan.

2. How do I know if squid is cooked properly?

Squid is cooked when it turns opaque and firms up slightly. It usually takes only 3–4 minutes over medium heat. The texture should be tender and slightly springy, not chewy or rubbery. If it starts to curl up and shrink too much, it may be overcooked.

3. Can I substitute arugula with another green?

Absolutely. Baby spinach, watercress, or even a handful of fresh parsley can work well as substitutes. Arugula offers a nice peppery bite, but these other greens will still bring freshness and color to the dish.

4. What if I don’t have tomato paste?

If you’re out of tomato paste, you can substitute with a few tablespoons of tomato purée or crushed tomatoes. Just cook them down a little longer to reduce the water content. Tomato concentrate also works in a pinch.

5. Is this Squid with garlic dish spicy?

It depends on how much crushed pepper you use. The base recipe has a gentle kick, but you can easily adjust it to your preference. Leave it out entirely for a milder version, or add a pinch of chili flakes if you like more heat.

6. Can I make this dish dairy-free?

Yes! Simply omit the Parmesan cheese at the end or replace it with a dairy-free cheese alternative. The dish is already full of flavor from the garlic, lemon, olives, and herbs, so you won’t miss the cheese too much.

7. Is it okay to meal-prep this Squid with garlic recipe?

You can meal-prep the components of the dish ahead of time—like slicing the squid, mincing the garlic, and chopping the olives. However, for the best texture, cook the squid fresh. If you’re storing leftovers, they’re still good for up to 3 days, just reheat gently.

8. Can I add more vegetables to this dish?

Of course! This recipe is a great base. You can stir in some sautéed zucchini, bell peppers, or mushrooms toward the end. Just make sure any added vegetables are cooked before you add the squid, so everything finishes at the same time.

9. What type of pan works best for cooking squid?

A non-stick skillet or stainless steel sauté pan with a lid is ideal. You want something wide enough to spread the squid out in a single layer, which helps it cook evenly. Avoid cast iron unless it’s very well seasoned, as the acidity from the lemon and tomato can react with the pan.

10. Can I serve this cold as a salad?

Yes, you can serve it chilled or at room temperature, similar to a Mediterranean seafood salad. If you go this route, let the squid and sauce cool completely before adding the arugula so it doesn’t wilt too much. Top with olives, fresh lemon zest, and maybe a few capers for a twist.

Conclusion & Call to Action

There you have it—an easy, elegant, and flavor-packed squid dish that brings Mediterranean flair right into your kitchen without any stress or fancy techniques. Whether you’re looking to eat a bit healthier, try something new, or just shake up your usual dinner routine, this recipe delivers on every level.

What I love most about this dish is how it hits that sweet spot of being both impressive and incredibly approachable. You don’t need a lot of time, you don’t need hard-to-find ingredients, and you certainly don’t need to be a seafood expert. Just follow the steps, trust the process, and before you know it, you’ll be sitting down to a plate of squid so tender, flavorful, and satisfying, you’ll be wondering why you haven’t been making it all along.

And don’t forget—this recipe is super customizable. Want to make it spicy? Add more pepper. Prefer a vegetarian twist? Swap the squid for mushrooms. Craving more crunch? Serve it with toasted bread on the side. It’s your kitchen, your table, your rules.

If you try this recipe, I’d truly love to hear how it goes. Did you add your own twist? Did your family love it? Share your thoughts in the comments, snap a photo and tag me if you’re posting on social media, or simply bookmark this page for the next time you’re craving something fresh, light, and satisfying.

Thanks for spending this time with me in the kitchen—I hope this recipe becomes as much of a go-to in your home as it has in mine. Happy cooking!

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