5 protein recipes - squid salads, the perfect source of protein, what your body needs! 🍋🌽🍑

Save yourself! 📌

1. Pickled squid: a valuable source of protein!

🔸 per 100 grams - 115.14 kcal B / F / U - 13.87 / 6.06 / 2.75

Ingredients:

Squid - 500 g

Parsley - 30 g

Garlic - 7 g

Chili sauce - 1 tsp

Lemon - 1 piece

Olive oil - 3 tablespoons

Salt, pepper - to taste

Preparation:

We will start preparing the dish by preparing the marinade. Peel the garlic and cut into small cubes. Place the garlic in a bowl. Remove the zest from one lemon. Add the zest to the marinade. Cut the chili into rings. If you don't like spicy, remove all the seeds from the pepper or reduce the amount of chili. Add chili to the rest of the ingredients. Chop the parsley very finely. Add it to the bowl. Squeeze all the juice out of the lemon. Add lemon juice to the marinade. We also add sweet chili sauce. Pour in olive oil. Mix all the ingredients well, salt the marinade to taste. The marinade is ready. Now let's prepare the squid. To do this, extract the chitinous plate, fins and tentacles from the inside of the carcass. Cut the squid carcasses into rings. Heat 1 tablespoon in a frying pan. olive oil and fry the squid literally 2-3 minutes.

SECRET: it is very easy to digest or overcook squids, so that this does not happen, just cook them for a very small amount of time - 3-5 minutes maximum. Add the marinade to the fried squid, mix all the ingredients together and let the squid marinate for at least 1 hour. It is better to cook the squid in the evening and refrigerate it overnight, the next day the pickled squid will be even tastier. Put the squid in a dish along with the sauce.

2. Salad with squid and shrimp: maximum protein!

🔸 per 100 grams - 85.76 kcal B / F / U - 12.83 / 3.25 / 1.57

Ingredients:

Shrimps - 6 pieces

Squids - 2 pieces

Egg - 1 piece

Cucumber - 1 pc.

Low-fat sour cream - 2 tbsp. l

Greens - 10 g

Salt to taste

Preparation:

We will prepare a large dish in which all the components will fit, and it will be easy and convenient to mix everything. Grind the squid first. Before that, they must be boiled by throwing them into boiling water for 10 minutes. Cut shrimps into salad. They should also be cooked and chilled. The egg should be cooked "hard-boiled", covered with cold water, peeled and cooled, and then finely chopped and added to the seafood in a plate. The cucumber should be peeled as the skin is often bitter. Cut the cucumber into cubes. Grind the greens with scissors, trimming them right over the salad dish, and add sour cream. A very tasty salad with squid and shrimp must be mixed well and garnished with a sprig of parsley.

3. Squid salad with mushrooms: protein charge!

🔸 per 100 grams - 75.37 kcal B / F / U - 9.95 / 3.05 / 2.76

Ingredients:

Squids - 200 g

Champignons - 100 g

Eggs - 2 pieces

Pickled cucumber - 1 pc

Lemon juice to taste

Natural yogurt - 2 tbsp. l

Salt, pepper - to taste

Greens to taste

Preparation:

Cut the mushrooms into slices and fry in vegetable oil. Cut the onion into small cubes and pour over boiling water for a mild taste. We clean the squids, put them in the already boiling water. Cook for no more than 2-3 minutes. When the squid is cool, cut into strips. Boil the eggs, cool, peel and cut into small cubes. Cut the pickled cucumber into small cubes. Grind the dill. We mix mushrooms, squid, pickled cucumbers, onions, eggs, herbs. Season with yogurt, sprinkle with lemon juice, salt, mix.

4. Avocado and squid salad: protein yummy!

🔸per 100gram - 103.51 kcal🔸B / F / U - 6.83 / 6.75 / 3.93🔸

Ingredients:

Canned squid - 1 can (can be replaced with fresh boiled ones)

Avocado - 1 pc

Cucumber - 1 piece

Bulgarian pepper - 1 piece

Eggs - 2 pieces

Natural yogurt - 125 g

Lemon - 1/2 pc

Salt, pepper - to taste

Preparation:

Peel the avocado and cut into small pieces. Drizzle immediately with lemon juice. Add chopped cucumber. Add pepper.

Add chopped eggs. Cut and add the squid.

Season with salt and add yoghurt.

5. Squid salad: protein boost!

🔸per 100gram - 83.27 kcal🔸B / F / U - 10.75 / 2.36 / 5.58🔸

Ingredients:

Squid carcasses - 500 g

Eggs - 2 pcs (boiled)

Green peas - 1 can

Carrots - 1 pc (boiled)

Natural yogurt - 4 tablespoons l

Apple - 1 piece

Lemon juice - 1 tbsp l

Greens to taste

Salt, pepper - to taste

Preparation:

We throw the squids into boiling water and cook after boiling for 1 minute. When preparing a salad with squid, the most important thing is not to overcook the seafood, otherwise their meat may become tasteless and tough. Cut the cooled boiled squid into neat strips or cubes (as you like). Peel and dice the boiled carrots. Wash the apple, cut in the same way as carrots and sprinkle with lemon juice so as not to darken. Cut the eggs into strips. Put chopped squid, eggs, carrots and an apple in a salad bowl, add canned green peas, yogurt. Gently mix the salad, salt and pepper if necessary, decorate with herbs. That's all, you can serve our delicate squid salad.

Bon Appetit!

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Squid protein salad rich in vitamins and minerals such as: choline - 13.1%, vitamin PP - 14.7%, silicon - 23.8%, phosphorus - 16%, iodine - 46.3%, cobalt - 225.8%, copper - 35.5%, selenium - 14%

Benefits of Squid Protein Salad

• Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
• Silicon is a structural component of glycosaminoglycans and stimulates collagen synthesis.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of the transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, growth retardation and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the assimilation of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.

You can see a complete guide to the most useful products in the appendix.

With the help of squid, you can prepare a large number of healthy and very light meals. Diet squid salad contains very few kilocalories and a lot of benefits for the body.

Squid is a very light and healthy dietary product. It is often used in dietetics because of its benefits and low calorie content, as well as its protein content and many beneficial micronutrients. In everyday life, unfortunately, squid is not often used, many people find its taste "rubbery". And this is true, but only if you do not follow the rules for its preparation. This seafood cannot be cooked for a long time, just a few minutes is enough. You can also add lemon juice during cooking to soften the taste.

DIETARY SALAD WITH SQUID, CUCUMBER AND AVOCADO

LIGHT SALAD WITH SQUID

This diet salad is very quick to prepare and healthy. To prepare it, you need to cut onions in half rings and marinate them for 5 minutes in water with wine vinegar in a 1: 1 ratio. This will remove the bitterness from the onion and create a more pleasant taste. The squid carcass should be peeled and boiled for 3 minutes. Not more. Otherwise it will taste rubbery. Next, you need to cut the squid into thin rings. Cut the tomato into slices, chop the dill. Mix all the ingredients in a salad bowl, add arugula and season with low-fat sour cream or natural yogurt. Light salad ready to eat!

SALAD WITH EGG AND CUCUMBER

To prepare the salad, you need to peel and boil the seafood for three minutes, cut it into thin rings. It is important not to overcook it, otherwise the dish will not be tender. Finely chop the green onion, boil and dice 3 eggs, also dice 2 cucumbers. Mix seafood, eggs, cucumber, onion in a salad bowl, add a jar of canned corn and chopped greens. Season with low-fat sour cream or olive oil.

Thus, the daily diet can be varied with various dietary squid dishes. The recipes for their preparation are quite simple and do not take a lot of time.

Squid salads are delicious

A truly delicious salad does not have to be prepared with meat - you can prepare an excellent appetizer with seafood, which you can not only perfectly saturate your body, but also add many useful vitamins and minerals. You can cook a large number of squid salads. Many culinary experts have noticed that the delicious squid salad includes rice, corn, cheese, eggs, and nuts. My recipes with photos will help you, dear friends, to correctly combine these ingredients in different types of salads and, in addition, serve them beautifully and correctly.

Squid is not the easiest food to prepare, but with the help of our detailed step-by-step processing instructions, even the most novice cook can easily prepare a delicious salad for guests or family.

By purchasing a cut of smoked squid, you can enhance the flavor of the salad, and by adding boiled seafood, you will add notes of softness and tenderness to the dish.

I want to offer you a choice of several options for very tasty salads with squid for a festive table, in a hurry.

Squid salad with mushrooms

Ingredients:

• Squid - 450 gr
• champignons - 300 gr
• garlic - 1 clove
• onion - 1 piece
• mayonnaise to taste
• vegetable oil - for frying
• salt and pepper to taste.

Cooking method:

1. After we have prepared all the necessary ingredients, we begin to prepare the salad.
2. We clean and wash the squids.
3. We put a pot of water on the fire, after the water boils, put the squid carcasses into it for 2-3 minutes. After this time, immediately remove them from the pan.
4. Peel the onion, cut into cubes and fry in vegetable oil in a pan until light golden brown.
5. My mushrooms, peel, chop and add to the onion in the pan.
6. Salt and pepper to taste.
7. We cut the squid into rings or whichever you prefer.
8. In a suitable bowl, mix chopped squid, fried onions with mushrooms, minced garlic and season with mayonnaise.
9. Mix well and decorate.

Put in the refrigerator for 20-30 minutes. Then we serve.

Squid salad with onions

Ingredients:

• Squid - 550 gr
• onion - 1 piece
• chicken eggs - 5 pcs.
• mayonnaise to taste
• salt to taste.

Cooking method:

1. To prepare this salad, we need to defrost and rinse the squid.
2. We clean them well from the skin.
3. Next, fill with boiling water and leave until the water cools down.
4. Now we peel the onion, cut it into small squares and pour boiling water in a cup. Leave in water for 3-5 minutes.
5. Boil the eggs hard, peel them and rub them on a medium grater.
6. Using a sieve, drain the water from the onion and rinse in running water.
7. Cut the cooled squid into thin rings.
8. In a separate bowl, combine all the prepared ingredients (squid rings, eggs and onions) and salt to taste.
9. Mix them thoroughly.
10. With the last action, we fill the salad with mayonnaise and mix again.

This stage was final. Salad ready.

Diet squid salad

Ingredients:

• Squid - 350 gr
• onion - 1 piece
• sweet pepper - 1 piece
• lemon - 1/2 pc
• balsamic vinegar - 1 tsp
• olive oil - 1 tbsp spoon
• black pepper - to taste
• parsley - a pinch
• salt to taste.

Cooking method:

1. Wash sweet peppers and fry over an open fire, or in a dry frying pan whole until a dark crust appears and immediately wrap in foil.
2. Next, peel the onion and cut into thin half rings and fill with balsamic vinegar in a deep bowl.
3. Put the squid in boiling water for 2-2 minutes, then take it out, let it cool and cut into thin strips.
4. We take half a lemon and squeeze the juice from it into a glass.
5. We take out the pepper from the foil, remove the skin from it, cut out the tail, remove the seeds and cut into strips.
6. Put chopped squids and peppers in a salad bowl. Sprinkle with salt and pepper to taste. Pour in olive oil and stir.
7. Now we spread the pickled onions, pour with lemon juice.
8. And mix all the contents thoroughly with your hands.
9. It remains only to wash the parsley, dry it. We tear it with our hands and put it on top of the salad. We remove the resulting salad in the refrigerator for half an hour, then serve it to the table.

Bon Appetit!!!

Diet squid salad

Ingredients:

• 100 grams of fresh squid (canned squid can also be used),
• 5 grams of onions
• 15 grams of low-calorie mayonnaise,
• 50 grams of fresh apples,
• 5 grams of canned green peas
• 1 egg,
• fresh fragrant greens,
• salt.

Preparation:

1. Rinse fresh squid thoroughly with clean water. Boil them in slightly salted water until tender and remove the skin and chord. Cool the cooked boiled squid and cut them into pieces. You can also use canned squid to prepare this salad.
2. Boil a hard boiled egg. Cut it as small as possible.
3. Peel the apples off with a knife and cut them into small cubes.
4. Put squid, chopped fresh herbs, finely chopped onions, apple pieces and an egg in a large, beautiful salad bowl. Also add canned green peas to the salad. Stir all the ingredients of the salad and add salt to it, and precisely the low-calorie mayonnaise.

Diet salad with squid

This light diet salad with squid does not take much time to cook. Bell peppers keep the salad fresh and juicy. Perfect for lunch or as a main course for dinner!

For this recipe, it is better to take frozen unpeeled squid carcasses. Yes, you will have to tinker with them, but the meat of unpeeled squid is more tender. This is because most often, after catching squid, they freeze, thaw to peel and re-freeze. Because of this, the meat becomes "rubbery". In addition, it is not difficult to clean them - you need to pour the frozen squid carcasses with boiling water and after a few seconds the film will curl itself. All that remains is to wash off the remnants of the skin under running water with your hands and remove the chitinous plates.

Per serving:

• Fat - 7.5 g.
• Proteins - 38 g.
• Carbohydrates - 17 g.
• Caloric content - 250 Kcal

Ingredients:

• Bulgarian pepper: 1 large or 2 small
• Frozen squid carcass: 500 gr.
• Parsley 1 small bunch
• Olive oil 1 tablespoon

Preparation:

1. Peel the squid and remove the entrails.
2. Place the squid in boiling water and cook for 2-3 minutes. Remove the squid and cool.
3. Cut the squid and pepper into 5mm strips.
4. Chop the parsley finely.
5. Season the salad with oil, salt and stir.

Diet squid salad in 5 minutes

No holiday is complete without a salad. Our family was also no exception, and on March 8, my children and I made a very easy to prepare, but no less delicious, squid salad with cucumber and peas. It can be cooked in 5 minutes, you would have such simple products at hand.

Squid has become a very popular seafood for its health benefits that are superior to chicken, turkey and beef. The proportion of protein is 18%, carbohydrates 2% and fats 2.2%. Calorie content per 100 gr. only 100 Kcal

And these are not all the advantages of squid:

1. Regular consumption of squid maintains muscle tissue, which is important for fitness people.
2. It is good for blood vessels - it increases their elasticity and ability to constrict.
3. It is a source of proteins, vitamins (C, PP, B6, etc.), trace elements (phosphorus, potassium, selenium, iodine, copper, iron, etc.), polyunsaturated fatty acids that lower cholesterol levels and protect the body from heart ailments - stroke , heart attack, hypertension, atherosclerosis.
4. Promotes the production of gastric juice and improves the functioning of the stomach, which greatly helps people with diseases of the gastrointestinal tract
5. Rich in iodine, which has a beneficial effect on the thyroid gland and the endocrine system in general.
6. It has the ability to improve memory, which is very useful for schoolchildren and the elderly.
7. Selenium and vitamins support the excretory system. Regular consumption of squid will help remove heavy metal salts from the body.

But do not forget about the disadvantages of such a valuable product:

1. Any seafood, including squid and shrimp, has strong allergenic properties
2. The harm to squid can be associated with its habitat. Many different pollutants are released into the sea water, which are toxins for the body. Thus, shrimp and squid can contain poisons that are dangerous to human life and health, such as mercury, for example. This dangerous element can cause poisoning and serious disturbances in the human nervous system. In this regard, you need to carefully and carefully select the product.

Well, now, in fact, about the recipe in 5 minutes from such a valuable marine life, which will take quite a bit of time and will not leave you indifferent at the festive table. Moreover, it will not in any way affect the figure in the form of a strategic reserve of the organism.

Diet salad with squid, green peas and fresh cucumber

Ingredients:

• Canned (ordinary) squids - 185 gr,
• Onions - 30 gr,
• Canned peas - 400 gr,
• Fresh cucumber (pickled) - 220 gr,
• 3 tablespoons sour cream (I have 15%)

Chopped squids, onions and cucumbers in a salad bowl. If the squid is not canned, then boil it first. We drain the water from the peas and send it 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 flavor.

The simplest salad is ready to eat, bon appetit!

Diet squid salad

If you dream of losing weight, but cannot refuse delicious food, then try to include diet salad in your menu more often. I will tell you the recipe for one such dietary salad today. Residents of coastal areas very often like to cook this salad, and what's surprising because they don't even need to go to the store for squid. Do you want to start every morning with a light, dietary but hearty breakfast? Try this salad and I think you will like it.

To prepare it, you will need products:

• six hundred grams of squid,
• one fresh cucumber,
• a bunch of greens,
• bag of pistachios
• olive oil.

Preparation:

1. This salad can be crumbled in just five minutes. But first you need to peel off the film and boil the squid. They also prepare very quickly. It is enough to hold them in boiling water for three or five minutes so that the squids are ready. The main thing is not to overcook, because tender squid meat in this case will become rubbery.
2. While the squid is cooling down, we cut a fresh cucumber into slices and finely chop the herbs. Only green onions will suffice, but basil, dill and salad will do the trick. They will add a slightly different flavor to the finished dish.
3. Peel the pistachios and grind them in a coffee grinder or blender until they become large pieces. Cut the cooled squid meat into cubes or strips. We mix all the components of the salad in a deep salad bowl, salt, season with olive oil and sprinkle generously with chopped pistachios.

Bon Appetit!

Squid salad with bell pepper

What could be better than a seafood dish? It has long been believed in Russia that treating your guests with overseas dishes is a manifestation of the highest degree of respect. Centuries go by, as they say, and traditions are invariably honored. Therefore, even now it is believed that if you want to surprise your beloved guest, then prepare something unusual for him. The sea theme is an ideal option, as it combines both healthy and tasty, so rarely found together in one dish.

Do not forget about the aesthetic moment: the salad should also look so that one would like to try it.

Required Ingredients:

• 1 carcass of peeled squid,
• 1 onion
• 1 bell pepper,
• 1 tablespoon balsamic vinegar
• 1-2 tablespoons olive oil

Preparation:

1. Boil the squid carcass in slightly salted water for 2 minutes.
2. Then we pull it out of the water, cool it, put it on a cutting board and cut it into pieces.
3. Peel the onion, cut into half rings, put in a bowl and cover with balsamic vinegar.
4. Fry the bell peppers over a fire, then remove the peel and cut into strips.
5. Combine squid, pepper and onion in a bowl. Season the salad with olive oil.
6. Then we transfer the diet squid salad to a beautiful dish, and then serve it to the table.