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Just 100 grams of this funky-looking seafood contains 16 grams of protein and only 92 calories , which puts it on par (nutritionally speaking) with options like tilapia and lobster. It’s full of selenium, a mineral that helps keep your immune system in check; copper (95% of your DV), which helps the skin heal from wounds; and vitamin B12, which keeps nerves and red blood cells healthy.
Squid tastes similar to scallops, so if you’re a seafood junkie you shouldn’t be surprised by its flavor. “Look for clear eyes when you’re buying it, as with any fish, and there shouldn’t be a fishy smell,” says Ruth Frechman, R.D.
When you cook it, you want it tender, not chewy—throw it in rapidly boiling water for a minute and then dump it into ice water.