Source: FomaA, AdobeStockA healthy diet must include seafood. For example, squid contains minimal calories, almost no fat, but is rich in easily digestible protein, iodine, and vitamins. Thanks to their neutral taste, they pair perfectly with vegetables, grains, and light sauces. We're sharing 12 of the best healthy recipes for preparing them!
1. Stuffed Squid with Vegetables
Source: AdobeStockA light and impressive dish for a family dinner.
You will need: 3 squid tubes, 1 carrot, 1 onion, 100 g zucchini, 1 tbsp olive oil, salt, spices.
Preparation: Finely chop and lightly sauté the vegetables in olive oil, season to taste. Boil the squid tubes for just 1 minute in boiling water, cool, and stuff them with the vegetable mixture. Secure the edges with toothpicks and bake the squid for 15-20 minutes in the oven at 180 degrees Celsius.
2. Healthy Squid Patties
Source: AdobeStockTender and juicy patties that will surprise everyone with their original taste.
You will need: 600 g squid, 1 onion, 1 egg, 2 tbsp oat bran, salt, ground black pepper.
Preparation: Grind the squid and onion through a meat grinder, add the egg, oat bran, and spices. Mix thoroughly and let the mixture stand for 10 minutes. Then form small patties and fry them on a non-stick pan without oil or bake for 15-20 minutes in the oven at 180 degrees Celsius.
3. Healthy Squid, Egg, and Cucumber Salad
Source: AdobeStockA classic combination of ingredients, now in a diet-friendly version.
You will need: 300 g squid, 2 eggs, 1 cucumber, 1 bunch green onions, Greek yogurt, salt, ground black pepper.
Preparation: Boil the squid for 2 minutes in boiling water and cut into strips. Boil and finely chop the eggs, dice the cucumber, and dress the salad with yogurt. Salt and pepper to taste.
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4. Stewed Squid in Tomato Sauce
Source: AdobeStockRice or bulgur would be a perfect side dish!
You will need: 500 g squid, 300 g canned tomatoes (in their own juice), 1 bell pepper, 1/2 onion, 2 cloves garlic, basil, salt, ground black pepper.
Preparation: Defrost and slice the squid into rings. Mince the onion, garlic, and bell pepper, lightly sauté them, and add the crushed tomatoes with their juice. Simmer for another 5 minutes, then add the squid to the sauce, salt, pepper, sprinkle with basil, and cook for 2-3 minutes covered over low heat.
5. Grilled Squid with Lemon and Garlic
Source: AdobeStockAn ideal dish for picnics or outdoor gatherings.
You will need: 500 g squid, 2 cloves garlic, juice of 1/2 lemon, 1 tbsp olive oil, salt, ground black pepper, dried thyme.
Preparation: Mix olive oil, lemon juice, finely chopped garlic, salt, ground pepper, and thyme. Marinate the cleaned squid in this mixture for 15-20 minutes, then grill them for 2 minutes on each side until golden brown.
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6. Healthy Squid with Mushrooms in Yogurt Sauce
Source: AdobeStockSave this recipe and try making it in your own kitchen!
You will need: 400 g squid, 200 g mushrooms, 1 onion, 100 ml Greek yogurt, dill, salt, spices.
Preparation: Mince and sauté the onion with mushrooms until cooked. Add the squid cut into strips and cook for just 1 minute. Pour in the yogurt, salt, season, sprinkle with chopped dill, and heat everything together over low heat, without bringing to a boil.
7. Healthy Squid and Seaweed Salad
Source: AdobeStockAn impressive portion of vitamins in one bowl.
You will need: 300 g squid, 150 g seaweed, 1 carrot, 1 tbsp soy sauce.
Preparation: Boil the squid for 1-2 minutes in boiling water and cut into strips. Grate the carrot on a coarse or Korean grater, mix all ingredients together, dress the salad with soy sauce, and let it sit for 10-15 minutes.
8. Healthy Squid Fritters
Source: AdobeStockOptionally, you can add chopped herbs or finely diced vegetables.
You will need: 2 squid tubes, 1 egg, 1 onion, 3-4 tbsp rice or oat flour, 2 tbsp sour cream, salt, spices.
Preparation: Finely chop the squid and onion, and thoroughly mix all ingredients. The amount of flour depends on the consistency of the batter. Spoon the fritters onto a heated non-stick pan with a drop of oil and fry for 2 minutes on each side.
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9. Omelet with Squid and Spinach
Source: AdobeStockA protein-packed start to the day for energy and satiety!
You will need: 1 squid tube, 2 eggs, 1 handful spinach, 50 ml milk, salt, spices.
Preparation: Slice the squid into rings and sauté for 1 minute in a pan. Whisk the eggs with milk, salt, and spices, add the spinach, pour over the squid, and cook over low heat, covered, until done.
10. Stuffed Squid with Cottage Cheese
Source: AdobeStockAn interesting recipe that also looks appetizing.
You will need: 2 squid tubes, 200 g cottage cheese, 1 bell pepper, 2 cloves garlic, 1 bunch parsley, salt, spices.
Preparation: Mix cottage cheese, chopped herbs, garlic, finely diced bell pepper, salt, and spices. Fill the raw squid tubes with this stuffing. Cook for 5-7 minutes in a steamer or bake for 10-12 minutes in the oven at 180 degrees Celsius.
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11. Stewed Squid with Cabbage
Source: AdobeStockA light, low-calorie, and budget-friendly dinner.
You will need: 1-2 squid tubes, 300 g cabbage, 1/2 carrot, 1 clove garlic, 1 tbsp tomato paste, 1-2 tbsp water, herbs, salt, spices.
Preparation: Shred the cabbage, grate or julienne the carrot, finely chop the garlic and herbs, and slice the squid into rings. Separately mix the tomato paste with water, salt, and spices to taste.
Sauté the cabbage with carrot and garlic until soft in a drop of oil or simmer with a spoonful of water. Pour in the tomato mixture, stir, and simmer everything together for 10-15 minutes covered over low heat until the vegetables are cooked. Add the squid, simmer for another 2-3 minutes, remove from heat, and sprinkle with chopped herbs.
12. Healthy Squid and Avocado Salad
Source: AdobeStockRestaurant-quality taste in a hurry.
You will need: 2 squid tubes, 80 g Napa cabbage, 1 avocado, 2 eggs, 1 handful olives, 1 tbsp olive oil, 1 tsp grainy mustard, 1 tsp white wine vinegar, salt, ground black pepper.
Preparation: Boil the squid for 1-2 minutes in boiling water and cut into strips. Boil and slice the eggs into wedges, shred the Napa cabbage, and dice the avocado. Mix olive oil, grainy mustard, vinegar, salt, and ground pepper, dress the salad with this dressing, and add the olives.