Calamari is squid prepared as food, most famously as rings of tender flesh coated in seasoned flour or batter and quickly deep-fried until golden. Mediterranean and Asian cuisines also grill, stuff, or braise whole squid with garlic, chilli, and herbs. The key to tenderness is brief cooking: squid turns rubbery if cooked between about two and ten minutes, becoming tender again with long braising. Nutritionally it provides lean protein, selenium, and vitamin B12 with little fat. Freshness matters enormously, as squid deteriorates fast; it should smell of the sea, never strongly fishy.