Squid

Mild, slightly sweet, and decidedly savoury. It is a clean-tasting seafood that acts as a canvas for bolder flavours like chilli, lemon, and garlic. The texture is the star—it should be tender with a slight, satisfying snap.

Good protein, for building muscle and feeling full. Plus a decent amount of B12 for energy and keeping your nervous system ticking over, and selenium to protect your cells. It's mostly lean stuff, if you cook it right.

Look for squid with clear, bright eyes and firm flesh. It should smell like the ocean, not like a fish market at closing time. Avoid anything that looks greyish or feels slimy. If you’re buying frozen, look for 'chemically untreated' or 'dry' packs to ensure you aren't paying for added water weight.

Fresh squid degrades rapidly. Keep it in the coldest part of your fridge and use it within 24 hours of buying. If you can't cook it immediately, clean it and freeze it; squid actually handles the freezing process better than most seafood without losing its texture.

Flash fry it or slow braise it. There is no middle ground. High heat for two minutes keeps it tender; long, slow simmering for forty minutes breaks down the tough collagen. It is perfect for salt and pepper dusting, tossing into a quick pasta, or stuffing and roasting in a rich tomato sauce.