Squid (2 tubes, 250-300g)

Fresh squid should be moist, glistening, and ivory coloured. Pink, yellow or purple meat indicates its deterioration. The body is covered with a thin skin that could be removed before cooking. Cooked squid is opaque white, slightly sweet, very firm yet tender.

Squid is a great source of many minerals and vitamins: iron – essential for producing red blood cells; calcium – that helps build strong bones and teeth; zinc and selenium – supporting the proper functioning of the immune system; vitamin B3 – facilitating metabolism; vitamin B12 – beneficial for the nervous system.

The secret to tender squid is to cook it either quickly or for around half an hour. Tubes can be stuffed and baked in various sauces, rings can be battered and fried. Squid should not be overcooked (a few minutes is usually enough), or it will turn tough. If one does overcook, they should keep cooking for 20 minutes more, and it will become tender again. Baked squid should be cooked this long anyway.