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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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June 21, 2014

Squid Salad with Grilled Lemon Oregano Vinaigrette

By Worker Bee

Grilled Squid Salad

Squid is a mild-flavored, quick cooking, quite decent source of omega-3s, copper and selenium. So if fish is too fishy for you, or you’re craving a new way to get your seafood fix, then this recipe for grilled squid salad is the answer. So much healthier than battered, deep fried calamari, this recipe is light, flavorful and fit to be an appetizer or main course.

Quick-cooking squid over an open flame is the way to go, pulling it off the grill just as the edges get crispy and curl under and before it has a change to get chewy. The mild flavor is made more interesting by dousing the squid in a zippy vinaigrette made from grilled lemons, garlic and lots of oregano. This vinaigrette would also be fantastic with shrimp, salmon and chicken.

Why grill the lemons before making the vinaigrette? Grilling citrus fruit concentrates the flavor and gives the juice less of an acidic bite.

Servings: 4

Time in the Kitchen: 30 minutes to marinate, 30 minutes of hands-on cooking




  • 1 1/2 pounds cleaned baby squid (tubes and tentacles) (680 g)
  • 2 teaspoons paprika (10 ml)
  • 2 garlic cloves, finely chopped
  • 1/2 teaspoon salt (2.5 ml)
  • 1/2 teaspoon pepper (2.5 ml)
  • Juice of 1 lemon
  • 2 tablespoons olive oil (30 ml)

Oregano Vinaigrette:

  • 2 lemons, cut in half and brushed with oil
  • 1/3 cup fresh oregano leaves (80 ml)
  • 3/4 tsp salt (4 ml)
  • 1 small garlic clove
  • 1/3 cup olive oil (80 ml)
  • 3 large handfuls arugula


For the squid, mix together paprika, garlic, salt, pepper, lemon juice and olive oil. Marinate squid 30 minutes room temperature.

Raw Squid

While the squid is marinating, heat the grill to high.

Set the lemons cut side down on the grill. Grill for 3 to 5 minutes until nicely charred.

Grilled Lemon

Squeeze the lemon juice into a food processor or blender. Add the oregano, salt and garlic and blend until oregano is finely chopped. With the blade running, slowly drizzle in the olive oil and continue to process until the vinaigrette is well blended. Set aside.

Thread squid on skewers. Season with salt.

Grill over high heat, 2 to 3 minutes a side, until just cooked through and lightly charred in places.

Grilling Squid

Cut the squid tubes into thin rounds.

In a large bowl, toss the grilled squid tubes and tentacles with half of the oregano vinaigrette. Add the arugula and the rest of the vinaigrette, gently toss and serve immediately.

Grilled Squid Salad

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13 Comments on "Squid Salad with Grilled Lemon Oregano Vinaigrette"


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3 years 2 months ago

Leave it Mark to make something I don’t like sound delicious enough to eat again.

3 years 2 months ago

unfortunately, i dont think my local grocer carries squid…

3 years 2 months ago

Shawn, try an Asian grocery if you have one, thats where I get mine.

Dr. Anthony Gustin
3 years 2 months ago

I’ve made similar dishes before. Great cold, too!

3 years 2 months ago

I have seen Kroger’s carry frozen squid in the past; also, Trader Joe’s has a seafood mix that includes calimari – might just be a little bit harder to grill, but nothing to say you couldn’t be creative about how to spear the squid to grill it (maybe, if necessary, get one of those holey (with holes, not holy) pans that you can use to grill on…just ideas.

I just got some fresh arugula, definitely going to try this…excellent new and different salads!

3 years 2 months ago

The grilled squid salad at the Greek restaurant in Larchmont Village is da bomb.

al non
al non
3 years 2 months ago

i remember buying like a 5 lb box of frozen squid about 15 years ago and wasn’t too sure how to cook it. if the omega 3’s are there, would expect folks to start eating it more and more.

fwiw, extrapolating from

a 4 oz serving would have this:

104 calories
560 mg omega 3
2.4 mg omega 6

of that omega 3, 396 mg is DHA and 164 mg EPA

plus 72% RDA of selenium

not bad 🙂

Carey Huyser
3 years 2 months ago

Wow…would have NEVER thought of this! Grilled squid? Love it. Now to find some…

Time traveler
Time traveler
3 years 2 months ago

Hmmm.. my mouth is watering… Leave me some i’m rowing over ???? Nothing beats using a grill for getting that extra flavor.

In a pinch, one can use a rectangular grilling pan that sits on the stove top (must have gas one); the good ones are easy to clean and superconductive, so they heat up super fast and good for grilling meat, seafood and vegetabales.

Time traveler
Time traveler
3 years 2 months ago


3 years 2 months ago

You might not want to eat this. I heard something about squid: apparently, it can really suck.

Jack Lea Mason
Jack Lea Mason
3 years 2 months ago

The vinaigrette looks great. Now I know what to do with the oregano that is overtaking my herb patch. Anybody want some?

Rafael Gen
3 years 7 days ago

Oww! That appetizing recipe running to make it…