Dietary squid salad is a valuable dish for the diet of people who prefer a healthy diet. It is worth considering in more detail what the value and benefits of squid and other seafood are, the secrets of their proper preparation and recipes for the most common nutritious dishes from these products.
Why is squid a great diet food?
It must be admitted that squid is very beneficial for human health, especially women's health. This product contains protein and also has polyunsaturated amino acids, is quickly absorbed by the body and brings a feeling of fullness (without eating a large amount of food).
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The meat of sea creatures has a lot of protein and vitamins. And squid meat contains many useful vitamins and substances, such as potassium and phosphorus. Various antioxidants remove toxins from the body as naturally as possible, and this is one of the main tasks for those people who go on a diet.
Fitness squid salads are perfect for anyone who not only loses weight, but also periodically exercises. This is an excellent option for a post-workout snack, which will quickly restore the strength spent during exercise, and also has a positive effect on muscle growth.
How to cook squid?
To cook truly delicious squid, you first need to choose it correctly. It is better to buy raw carcasses with a pinkish tint, since unpeeled seafood contains a huge amount of various vitamins. Supermarkets usually sell frozen squid. In this case, you can buy any.
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For any recipe for dietary squid salad, seafood should be prepared. It needs to be defrosted in the refrigerator. Although its meat is considered by many to be very tough, this is usually simply the result of poor preparation. To clean a purchased squid, you need to pour boiling water over it and immediately put it in cold water. In this case, its skin will immediately peel off and it can be removed quickly and without problems. To cook the squid it will take only 2-3 minutes from the moment the salted water boils. If you couldn’t get it out in time, then you should leave it to cook for another half hour. In this case, the meat will be soft. It is best for the squid meat to cool at normal room temperature, then it will not become tough. In this case, the finished fillet can be stored in the refrigerator for up to a week, but you can place it there only when the meat has cooled. Popular recipes for squid salads are given below.
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Option called "Freshness"
An excellent version of a classic salad with vegetables and herbs, which is suitable for breakfast, lunch and dinner. Squid meat goes well with many foods, so you can add various greens as desired. This salad includes:
- 2 squid;
- two eggs;
- 3 washed cucumbers;
- 1 shallot;
- apple;
- 4 tbsp. l. yogurt (preferably low-fat);
- mint and pepper.
To prepare, you need to cut the cucumbers, peel the apple and cut into small pieces. Boil and chop the squid and eggs. Mix all ingredients together in a deep plate, add fresh mint, yogurt, salt and pepper.
Assorted seafood salad
The recipe for this salad was borrowed from Greek cooks.
Ingredients:
- Peeled mussels – 300 gr
- Peeled sea shellfish – 500 gr
- Peeled shrimp – 0.75 cups
- Squids – 3 pcs.
- Garlic – 1 clove
- Olives – 1 cup
- Olive oil – 0.3 cups
- Lemon juice – 2 tbsp.
- Salt, pepper, parsley
Preparation:
Boil shrimp, mussels and clams. Cut the squid into rings and simmer in olive oil for 1 minute. Finely chop the parsley and olives.
Crush the garlic, add lemon juice and olive oil, salt and pepper. Stir in olives and parsley. Place the squid rings on the bottom of the plate, mix the remaining seafood with parsley and olives and place on top of the squid.
Option "Tsarsky"
The original salad will be even more interesting if you add other seafood to it. You will need:
- 3 squid;
- 300 g crab meat;
- 200 g shrimp (or vice versa, at the discretion of the cook);
- 100 g cheese;
- 2 or 3 cloves garlic, minced;
- 100 g low fat yogurt;
- greens of your choice.
This is a simple and delicious squid salad recipe. The squid must be boiled in advance and cut into pieces later. Grind the crab meat, do not cut the shrimp. Grate a little cheese to taste, add two or three chopped garlic cloves to the ready-made yogurt.
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Mix all ingredients and add yogurt with garlic. For a richer taste, you can try using sea salt instead of regular salt. It contains iodine, which will make the taste of seafood special. The finished dish can be decorated with herbs, such as dill or parsley.
With fresh cucumber, cheese, egg
Cheese cheese and cucumber are an excellent combination that harmoniously complements the taste of fish appetizers. Try this version of a fresh and light sea salad.
Let's take the following components:
- feta cheese - 100 g;
- lettuce leaves - half a bunch;
- two cucumbers;
- 10 quail eggs;
- bay leaf and black peppercorns.
- 200 g shrimp;
- squid - 350 g.
Note! When choosing a dressing, rely on your taste.
Instructions:
- Put the water on the fire. Add a bay leaf and a couple of black peppercorns.
- When it boils. We lower the squid and count to 10-30. Then we take it out and cool it.
- We do the same with shrimp. There is no need to change the water.
- Place lettuce leaves on the bottom of the saucer.
- Then straws of eggs and cheese.
- Next, cucumbers, chopped into strips.
- Top with squid strips and shrimp.
- Drizzle the salad with any dressing you prefer.
Mix the components before use.
Salad with beets and squid
Even such a simple product as beets will be a wonderful additional ingredient for seafood, especially squid. For this unusual recipe for dietary squid salad you will need:
- 200 g squid;
- 100 g beets;
- 2 tbsp. l. yogurt;
- 1 medium onion;
- a little salt.
The squid needs to be boiled and cut into rings. Roast the beets and cut into small pieces. Chop the onion in the same way so that there are no large slices left. Next, you need to mix all the previously prepared ingredients in a deep plate and add yogurt to them, then a little salt to taste. When serving, the dish can be placed on a layer of greens or lettuce, arugula. This will make it even more delicious.
How to prepare the dish “Dietary squid salad”
- Boil eggs and squid, then cut.
- Cut the onion into cubes and lightly fry in a little oil.
- Combine with corn, eggs and squid.
- Add chopped cucumber and herbs.
- Add salt and pepper to taste. Mix.
- Fill with oil.
Bon appetit!
Recipe author: Yulia G
Ingredients for the recipe “Dietary squid salad”:
- Squid – 500 gr.
- Onion - 1 pc.
- Eggs - 3 pcs.
- Fresh cucumber - 2 pcs.
- Canned corn - 200 gr.
- Sunflower oil - 1 tbsp.
- Dill - 20 gr.
- Parsley - 20 gr.
- Salt (to taste) - 2 gr.
- Black pepper (to taste) - 2 gr. Number of servings: 6
Warm squid salad with beans
A warm salad is perfect for a hearty lunch or even dinner. This dish has very few calories, which is exactly what people on a diet need. Required ingredients:
- 1 serving of squid (medium carcass);
- at least 100 g of beans (boil in advance);
- 1 shallot;
- a little arugula to taste (for example, 50 g);
- natural olive oil;
- half a chili pepper;
- a little salt.
The beans need to be soaked in advance and boiled a little later without adding salt. Add chopped squid. Mix in a deep plate and add arugula salad, chopped onion, chili pepper, a spoonful of olive oil and a little salt to taste. If you don't like it spicy, you can add peppers without seeds. Then it will not be very hot, but will add a certain piquancy to the dish. The warm salad is ready, bon appetit!
Option with egg
Diet salad with squid and egg is the simplest, but no less tasty dish. Its preparation does not require any special skills or a lot of time, that is, it is accessible to everyone in this regard. The ingredients for it are as follows:
- medium eggs (chicken) - two pieces;
- squid - two carcasses;
- onion - one medium piece;
- fresher parsley and dill - several sprigs each;
- low-fat yogurt or sour cream, pepper and salt to your taste.
First you need to pre-boil the eggs and squid, then cool them. A description of the step-by-step recipe for dietary squid salad follows:
- Cut the squid into thin strips.
- To remove the bitterness from the onion, you need to scald it after cutting it into small pieces.
- Greens, that is, parsley and dill, should be finely chopped.
- Cut the eggs into cubes as small as possible.
- After this, you need to mix all the above elements thoroughly, after which you have to add pepper, salt and finally yogurt.
Once you have prepared the salad, refrigerate it for a while as it is served chilled.
Sea cocktail with shrimp, squid, champignons and avocado
An original and exotic salad with seafood and avocado turns out to be satisfying and looks elegant on the table.
Ingredients:
- shrimp 150 g
- squid 250 g
- champignons 200 g
- avocado 1 piece
- olive oil 2 tbsp. l.
- sour cream 2 tbsp. l.
- wine vinegar 2 tbsp. l.
- lettuce 1 bunch
- parsley 1 bunch
- salt, pepper to taste
Preparation:
Prepare all products. Boil and peel the squid carcasses and shrimp. Cut the squid into rings. Peel the avocado and cut into small cubes. Wash the champignons well and cut into thin slices. Mix mushrooms, avocado, vinegar, olive oil, salt and pepper. Season the squid and shrimp with sour cream, salt and pepper. Serving: on a flat dish, place a mixture of seafood and lettuce in the center, and avocado and champignons are distributed on the sides.
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Salad consisting of tomatoes, squid and cheese
This interesting recipe for dietary squid salad will not take you much time. First of all, you need to prepare seafood for it. To do this, you need to salt boiling water, add black pepper and dill. Dip the squid into it and wait about two minutes.
The full list of ingredients for it is as follows:
- chicken eggs - three pieces;
- squid - three small carcasses;
- tomatoes - several pieces (at least two);
- hard cheese - 100 grams;
- green onions - 100 grams;
- pepper, salt, dill, yogurt.
First of all, you need to remove the pulp from the tomatoes and cut it into cubes, and then put it in a salad bowl. Pre-boil the eggs, then cut them into half rings when they have cooled. Later add them to the salad bowl with the tomatoes.
Chop the dill and green onions. Grate the cheese on a coarse grater. Cut the squid into thin strips. Combine all prepared ingredients along with tomatoes and eggs. Finally, add pepper and salt, then season with mayonnaise.
Fitness squid salad. Dietary squid salad in 5 minutes.
No holiday is complete without a salad. Our family was no exception, and on March 8, the children and I made a very easy-to-prepare, but no less tasty, squid salad with cucumber and peas. It can be prepared in 5 minutes, if only you had such simple ingredients on hand. Squid has become a very popular seafood due to its beneficial properties that are superior to chicken, turkey and beef. The proportion of protein is 18%, carbohydrates 2% and fats 2.2%. Calorie content per 100 g. only 100 Kcal And these are not all the advantages of squid: Regular consumption of squid maintains muscle tissue, which is important for people involved in fitness. It is beneficial for blood vessels - it increases their elasticity and ability to narrow. It is a source of proteins, vitamins (C, PP, B6, etc.), microelements (phosphorus, potassium, selenium, iodine, copper, iron, etc.), polyunsaturated fatty acids, which reduce cholesterol levels and protect the body from heart disease - stroke , heart attack, hypertension, atherosclerosis. Promotes the production of gastric juice and improves stomach function, which is very helpful for people with diseases of the gastrointestinal tract. Rich in iodine, which has a beneficial effect on the thyroid gland and the endocrine system as a whole. It has the property of improving memory, which is very useful for schoolchildren and the elderly. Selenium and vitamins support the excretory system. Regular consumption of squid will help remove heavy metal salts from the body.
But let’s not forget about the disadvantages of such a valuable product: Any seafood, including squid and shrimp, have strong allergenic properties. Harm to squid may also be associated with its habitat. Many different pollutants are released into seawater, which are toxins for the body. Thus, shrimp and squid may contain poisons dangerous to human life and health, such as mercury, for example. This dangerous element can cause poisoning and serious disorders in the human nervous system. In this regard, you need to carefully and carefully select the product.
Well, now about the recipe in 5 minutes from such a valuable marine life, which will take just a little time and will not leave you indifferent at the festive table. Moreover, it will not affect the figure in any way in the form of the body’s strategic reserve. Diet salad with squid, green peas and fresh cucumber Per 100 grams of salad: 56.37 Kcal; Proteins - 5.25; Fats - 1.03; Carbohydrates - 6.25 Ingredients: Canned (or regular) squid - 185 g, Onions - 30 g, Canned peas - 400 g, Fresh cucumber (can be pickled) - 220 g, 3 tablespoons of sour cream (I have 15%)
Chop squid, onions and cucumbers into a salad bowl. If the squid is not canned, then boil it first. Drain the water from the peas and add to the rest of the ingredients. Salt, add sour cream and mix thoroughly. You can garnish with herbs, add tomatoes and chicken breast for a richer taste. The simplest salad is ready to eat, bon appetit!
Option with cucumbers without mayonnaise
This is a dietary recipe for squid salad without mayonnaise, which requires the addition of fresh cucumbers. This dish can also be classified as Chinese cuisine. Squid and cucumbers are the only main ingredients needed. The complete list of components looks like this:
- squid - two medium carcasses;
- fresh cucumber - one or two pieces;
- oil (vegetable) - 5 tablespoons;
- soy sauce - 7 tbsp. l.;
- rice vinegar (regular vinegar will work too) - 2 tablespoons;
- sugar - 1 tablespoon;
- garlic - two cloves;
- sesame - 1 tablespoon;
- lettuce leaves;
- You can add other seafood.
Pour clean water over the squids and remove any films. They should then be thrown into boiling water and cooked for exactly 2 minutes. Afterwards, the squids are doused with cold water, after which they are cut into beautiful thin strips. Cucumber is chopped in the same way.
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The garlic needs to be chopped into small cubes; later it will be used as a dressing. Fry the sesame seeds in a frying pan until they turn brown. Then sprinkle them on the salad.
Finally, prepare the sauce by combining vinegar, sugar, soy sauce and vegetable oil in a deep bowl. Add chopped garlic to this. Season the salad with this, wait for ten minutes to allow the ingredients to absorb the flavors.
Recipe for salad with squid and pickled cucumber
The salad is very simple to prepare, is quite tasty and only requires adding pickles and cheese to the seafood. The full list of ingredients for it is as follows:
- squid - five pieces;
- hard cheese - 150 grams;
- pickled cucumber - two pieces;
- mayonnaise.
First you need to clean the squid, after which you need to boil it in salted water. After they have cooled, cut them into thin strips. Grate the cheese on a coarse grater and add it to the squid. Cucumbers, pickled or pickled, cut as you like, add them to the rest of the ingredients.
At the end, the salad can be seasoned with yogurt, but this is not important, since pickles are added to it. Place it in the refrigerator for 15 minutes before serving.
Royal salad with capelin caviar
Do you know why this salad is called royal or royal? Once you look at it, everything immediately becomes clear. And if you try, there will be no more doubts.
Products you will need:
- 150 g cheese;
- 250 g boiled potatoes;
- 160 g mayonnaise;
- 200 g crab sticks;
- 400 g unpeeled shrimp;
- 3 eggs;
- 160 g capelin caviar (jar).
Note! Use greens and olives for decoration if desired.
Cooking technology:
- Let's make the sauce. Combine caviar with mayonnaise. We put it into a bag, cut off the corner of it - this makes it easier to cover the salad.
- To serve the dish effectively, place a pastry ring on a flat plate. Cover the inside with cling film or strips from the file - this will remove the mold more accurately.
- Let's start laying out the ingredients.
- Grate the potatoes on a coarse grater - this is the first layer.
- We coat each level with a mesh of sauce!
- Next, grated cheese.
- Then finely grate the eggs.
- The fourth layer is grated crab sticks.
- We coat the top not with a mesh, but with a solid canvas.
- Decorate with shrimps. If desired, we additionally take any other components.
On a note! Slightly frozen squids are easier to grate.
Let the salad brew for a couple of hours in the refrigerator. Then carefully remove the ring and film.
Option with fennel and avocado
This dietary recipe for salad with squid and avocado seems very dense at first glance. However, most of its ingredients are high in calories, so you can simply skip the dressing. All you need is:
- 450 grams of squid;
- 1 small fennel bulb;
- 1 red sweet pepper;
- 170 grams of cherry tomatoes;
- 1 handful of fresh parsley;
- 2 avocados;
- 2 l. Art. lemon juice;
- 1 l. Art. red wine vinegar;
- 4 l. Art. extra olive oil;
- 0.5 l. tsp Dijon mustard;
- a little sea salt and pepper.
Clean the squid and dry them with a napkin. Remove the tentacles and cut the carcass into 1 cm wide rings. Prepare a bowl of ice water, then add the squid pieces to a pan of boiling salted water and cook for about 40-60 seconds. Remove seafood from pan, then immediately place in ice water.
Meanwhile, slice the fennel in half, then into thin slices, reserving some of the greens if you like. Dice the red pepper, halve the cherry tomatoes and roughly chop the parsley leaves. Peel and chop the avocado into cubes.
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Place all the chopped vegetables and squid in a bowl. Whisk together lemon juice, vinegar, oil, mustard, salt and pepper and pour the dressing over the salad. Mix everything together thoroughly and leave for 15 minutes to allow the flavors to infuse the ingredients before serving.
The calorie content of a dietary squid salad with all the toppings is quite high - 436 calories, but 270 kcal of them are represented by oil. Therefore, you can always make the dish lighter.
Delicious salad with mussels, decorated with cherry tomatoes
A real restaurant dish that surprises with its appetizing appearance and unusual taste. This salad is simply meant for a romantic dinner. And any table with it turns out chic.
Components:
- Commander squid (produced in Russia) - 2 carcasses;
- peeled tiger shrimps - 26-30 pcs.;
- Chilean boiled-frozen mussels - 20-30 pcs.;
- garlic clove;
- olive oil to taste;
- a glass of dry white wine;
- salt, pepper to taste;
- greens to taste;
- a handful of black olives;
- cherry - 200-300 g;
- cucumbers and boiled eggs - for decoration (optional);
- soy sauce for dressing.
On a note! The fastest way to clean squid is to pour boiling water over it for a few seconds. Then rinse with cold water - the skin will come off easily.
Recipe description:
We clean the carcasses. Cut some into rings. And the remaining squids are squares. We cut each piece several times lengthwise and crosswise, not completely.
Place in a bowl and add shrimp. Add oil. Add chopped cloves and spices. Stir and leave for half an hour.
Place the mussels in a saucepan, add wine and a little water. Let's heat it up. After the time has passed, fry the squid with shrimp for about 10 minutes, no more. Place a layer of greens on a saucer.
Sprinkle with olives and cherry tomatoes. Then we send fried seafood. Place mussels around the edges. If desired, cut the cucumbers into slices, divide the boiled eggs in half and decorate along the edges.
Pour (a little) soy sauce over the dish. The salad is ready to serve.
Mushroom and squid salad
These two ingredients go together just perfectly. Both wild mushrooms and champignons can be used in the salad. The composition of the components is as follows:
- champignons - 150 grams;
- onion - one piece;
- quail eggs - ten pieces;
- salt, pepper, dill, yogurt.
Squids need to be poured with boiling water, kept in it for a couple of minutes, then peeled off the films. Boil for 2 minutes in salted water, then rinse them with cold water and cut into strips.
Then cut the onion into half rings and the mushrooms into slices. Fry the onion and champignons in vegetable oil and cool. Boil the eggs, cover with cold water and cut into half rings.
Finally, mix all the above, add pepper, salt and yogurt. You can sprinkle with chopped dill.
With rice
An excellent option for a family dinner is a salad with shrimp and squid with rice. It can be eaten even by those who are watching their figure. Although the salad prepared according to this recipe does not contain many calories, it is very nutritious.
It will require the following ingredients:
- ½ cup steamed rice;
- 500 g shrimp;
- 100 g squid;
- 3 chicken eggs;
- Onion head;
- Fresh herbs;
- Mayonnaise for dressing.
Detailed description:
- Rinse the rice and add water in a ratio of 1:2. Add salt and cook over low heat until fully cooked. Place the cooked rice in a colander, rinse with cold water and let it drain.
- Peel the squid, rinse and cook them in boiling water for 3 minutes, adding a little salt. Then cut them into rings.
- Boil the shrimp, adding a little salt to the water. Let them cool and peel.
- Peel hard-boiled eggs and chop finely.
- Peel the onion and cut into either half rings or cubes. For a more piquant taste, it is recommended to soak the onions in the marinade for a quarter of an hour. To prepare the marinade, you need to dilute one part vinegar with two parts water.
- Dry the washed greens (parsley or dill) and chop finely.
- Place all components in one bowl, season with mayonnaise and mix thoroughly.
Before serving, the salad can be decorated with red caviar or shrimp.
