Dietary salads with squid: simple and tasty pp recipes

If you are picky about your diet and watch your figure, then my PP recipes for dietary salads with squid are just for you. They turn out tasty and satisfying, and are very simple to prepare. It doesn't take long to prepare; you'll need about 10-15 minutes before serving. Treat your family to it, I assure you that they will like it, and after that your culinary piggy bank will be significantly replenished.

Squid meat is not only tender, but also very healthy. It contains vitamins of almost all groups, microelements: iodine, manganese, iron, calcium, phosphorus, and in terms of potassium content it is out of competition with other seafood delicacies. People who are losing weight love it for its low calorie content. 100 pieces of cooked meat contain only 100 kcal, but there are 18 g of pure protein and only 2.2 g of fat.

Most recipes will require frozen ingredients to prepare. First, wait for the carcasses to thaw on their own. No need to put them under hot water or try to defrost them in the microwave. Otherwise, the juice will be lost. Then cook the melted squid. To do this, heat water in a saucepan, add spices (bay leaves, parsley, cloves, black peppercorns). Place seafood in boiling water and keep for no more than 1-2 minutes. Then remove the carcasses with a slotted spoon and place them in a container with cold water. Clean the carcasses from films and entrails. They are ready to eat.

Stuffed squid PP

A very simple and dietary dish that is very easy to prepare and contains a minimum of calories. For this recipe you will need the following ingredients:

2 squid carcasses. Wash thoroughly.

• Mushrooms. In our recipe we will use champignons, 500 grams is enough. 100 grams of these mushrooms contain only 27 calories.
• 2 boiled eggs. Chop them finely.
• 1 tablespoon of vegetable oil.
• Any greens you like. Finely chop.
• For the diet sauce:
• 50 grams of natural yogurt.
• 1 teaspoon Dijon mustard.
• Favorite spices to taste.

We combine all this, we will pour this dressing over the squid.

Let's start cooking. You need to fry the mushrooms in one spoon of oil. You can also simmer it if you don’t want to add oil. Add your favorite spices. Cool the vegetable mixture a little and add eggs to it. Our filling is ready. All that remains is to stuff the squids and close them with toothpicks so that the filling does not fall out. Place in a baking dish and pour our diet dressing on top! Place in the oven for 20 minutes at 180 degrees!

Photo: instagram / godsavethebreakfast

Can all seafood be considered low-calorie?

Seafood is a great alternative to meat protein. It is precisely because of their high protein content that they quickly satisfy hunger and are able to maintain a feeling of fullness for a long time. The combination of this quality with low calorie content makes squid an ideal diet product.

The calorie content of most seafood rarely exceeds the 100 kcal mark.

Of course, a lot depends on the method of preparation. However, boiling or steaming will not greatly increase the calorie content of the dish, and it will remain just as tasty and satisfying.

Buckwheat with squid - dietary recipe

And here is the second dietary dish that we will prepare. It may seem unusual to many because of its combination. Buckwheat with squid is a delicious and interesting recipe that you will definitely want to try to diversify your diet. So, you will need these ingredients:

• 1 squid carcass. Wash, peel if necessary, and cut into half rings.
• 100 grams of any vegetable mixture. You can use a ready-made, frozen product.
• 100 grams of buckwheat.
• 1 tablespoon of vegetable oil. We will use olive oil.
• A clove of garlic.
• Favorite spices according to your taste.

Pour olive oil into a container and throw in a clove of garlic. Fry it a little so that it releases its aroma, then take it out. Add squid rings and spices to the pan and cook for about 3 minutes. Then we take out the ready-made squid and set it aside. Place vegetables in the same container and cook until they become soft. Then pour in the buckwheat and mix everything well. Add water and cook buckwheat. All that remains is to add the squid and mix everything.

Salads

Diet salads with squid are tasty and satisfying, and also allow you to lose excess weight and create an ideal figure without much effort. Salads are prepared without mayonnaise, so they will ideally fit into the diet of people who are picky about their diet. Squid can be diversified with other dietary products that will make the food even healthier.

With cucumber and avocado

The dressing for this salad is not vegetable oil, but avocado, which will give it a creamy consistency.

You can make this dish for the New Year and not worry that it will remain on the sides the next morning.

Required Products:

• 1-2 squid;
• avocado fruit - 2 pieces;
• 2 medium cucumbers;
• green onions, dill and parsley - a bunch;
• lemon juice - 1 tbsp;
• ginger root;
• ground pepper.

Instructions for preparing the salad:

1. Boil defrosted seafood in salted water. Please note that you need to remove the squid from the water every minute and put it back in again. The total cooking time is no more than 3 minutes. Remove the skin if necessary. Let the clam cool.
2. Wash and peel the avocado. To do this, cut it in half and twist it in one direction, as shown in the photo. Carefully remove the bone.
3. A ripe avocado should be soft and buttery. In a separate bowl, mash it with a fork until it becomes a paste. Salt, pepper, pour in lemon juice, grate the ginger. Mix the products together.
4. Shred the clam into cubes. We do the same procedure with cucumbers. We cut the greens.
5. Season the salad with the resulting sauce. Now it can be served to guests on the festive table.

With olives

Quite a satisfying salad for weight loss that even those who have no culinary experience can make.

We will need:

• 1/2 can of olives (150 grams);
• 2 small squid carcasses;
• 1 tomato;
• iceberg lettuce - 1 leaf;
• 1 lemon;
• 1 red bell pepper;
• 3 cloves of garlic;
• mustard - 1 tsp;
• 3 tablespoons vegetable oil;
• salt pepper;
• a bunch of greens (parsley, dill).

How to prepare the salad:

1. We wash the shellfish and remove the skin. Using a sharp knife, cut them into rings.
2. Let's start preparing the marinade. Mix lemon juice, chopped garlic, mustard. Salt and pepper.
3. Leave the seafood to marinate in the prepared dressing for about 20-25 minutes.
4. We tear the lettuce leaves with our hands. Chop the tomatoes.
5. Combine all the products and mix thoroughly. The salad is ready to eat!

With added sauerkraut

An unusual combination of squid, sauerkraut and apples gives the delicacy a unique taste and aroma. Added cranberries give the salad a pleasant sourness.

The following products should be on hand:

• 2 squid carcasses;
• 150 grams of sauerkraut;
• half an apple;
• a tablespoon of cranberries;
• a bunch of green onions;
• 2 tablespoons vegetable oil;
• salt pepper.

The easiest way to make delicious and healthy food:

1. Cut the pre-boiled squid into cubes.
2. Peel the apple and finely chop it with a knife. Chop the onion.
3. Then combine the ingredients (apple, squid, onion). Add sauerkraut. Salt and pepper to taste. Fill with oil.
4. Decorate with cranberries and serve.

A diet with such a dish will only be a joy. Bon appetit!

With seafood and lime

Mediterranean cuisine is revered for its speed of preparation, distinct taste, and exquisite aroma. A healthy diet should include a salad using seafood seasoned with lime juice.

Below are the required products:

• 100 grams of canned seaweed;
• 100 grams of peeled salad shrimp;
• 100 grams of squid;
• sesame - 1 tsp;
• 2 tbsp. l. olive oil;
• 3 leaves iceberg lettuce;
• salt, black pepper.
• 1 lime.

The preparation scheme is as follows:

1. Let's do seafood. We defrost them. We clean the squid from unnecessary entrails (thin films and chitinous plates).
2. Boil water, add a little salt. It is recommended to cook the shellfish for no more than 2 minutes to prevent the meat from becoming tough. Next, cool on a cold plate.
3. Scald the shrimp. Also let it cool.
4. Remove the seaweed from the jar and cut it into small pieces. Now you need to tear the iceberg lettuce with your hands.
5. Place all the ingredients in the prepared container.
6. Next, prepare the dressing in a small bowl. To do this, wash the lime and cut it into 4 parts. Squeeze the lime juice and pour in the oil. Salt and pepper. Mix.
7. We connect all products with each other. Serve chilled and sprinkle with sesame seeds.

This delicacy is in great demand on the holiday table. We wish you bon appetit!

Warm salad with pesto

If you follow a diet, housewives can prepare an exotic version of the salad from Italian cuisine using expensive ingredients. It will be very useful for any special occasion.

We will need:

• carcass of one cleaned squid;
• 6-7 cherry tomatoes;
• 80 grams of king prawns (peeled);
• 1 sweet pepper;
• 30 grams of green beans and asparagus;
• salt pepper;
• garlic clove;
• 20 grams of fennel;
• 2 tbsp. l. pesto sauce with basil;
• 2 tablespoons olive oil.
• lemon juice - 1 tbsp. l.;
• 4 large mussels;
• 50 grams of octopus.

Step-by-step diagram:

1. Place the shrimp and squid on the grill and quickly fry for 2-3 minutes. Then cut into pieces.
2. Grill the peppers until bright stripes appear. Peel the skin and remove the core. Let's chop.
3. Place mussels and octopuses in hot boiled water for 1 minute. Remove the shells.
4. Boil asparagus and beans for no more than 3 minutes.
5. Cut the vegetables into strips. Mix all prepared products.
6. Next we prepare the sauce. Combine pesto, lemon juice, salt, pepper, press garlic cloves.
7. We season the appetizer and place it on beautiful plates. Serve the dish only chilled.

This salad has a lot of positive reviews, so we recommend everyone to prepare it for the holiday.

With canned squid

A simple salad with affordable ingredients is loved by many chefs. After all, canned squids are completely ready for cooking; they do not need to be cleaned or cooked.

List of ingredients:

• a can of canned squid;
• a can of canned green peas;
• 2-3 eggs;
• 5 tbsp. light mayonnaise;
• greens to taste;
• salt pepper.

Step-by-step instruction:

1. Drain the liquid from the cans of preserves.
2. Boil the eggs and let cool on a plate. Grind into small pieces.
3. Cut the squid into cubes.
4. We combine all the products and season with mayonnaise. If desired, it can be replaced with sour cream. Then add salt and pepper. Garnish with chopped parsley and dill.

An excellent quick salad that will help out the hostess if guests are already on the doorstep. Bon appetit!

Squid for dinner - PP cooking recipe

An ideal dietary recipe for those who adhere to proper nutrition. This option for a pp dinner can be safely included in your diet after a workout. So, you will need these ingredients:

• 500 grams of squid. Wash, clean and cut into rings.
• 200 grams of natural yogurt. The classic recipe uses full-fat sour cream or even cream. By replacing this with yogurt, we get a minimum of calories and maximum benefits.
• 1 medium onion. Finely chop.
• 1 teaspoon olive oil.
• Favorite spices.

Fry the onion in oil and add yogurt and your favorite spices. Mix everything thoroughly and simmer for a couple of minutes. Then add the squid rings. Simmer for no more than 4 minutes so that the squid remains tender and soft. Diet squid dinner is ready!

Squid and other seafood during a weight loss diet

Seafood is mostly low in calories. Thus, the energy value of squid is only 98 kcal, shrimp – 95 kcal, and octopus – 73 kcal/100 g.

At the same time, squid is a high-protein and low-fat product. The natural protein content is 19 grams out of 100, and fat is only 2.5 grams.

This type of shellfish is often used not only in dietary, but also in medical nutrition, due to its impressive chemical composition. Squids are rich in:

• taurine – an amino acid involved in the breakdown of lipids and increases the speed of transmission of nerve impulses in the brain;
• protein compounds that affect muscle tissue growth and regeneration;
• polyunsaturated fatty acids that regulate metabolism, as well as the functioning of the heart, brain and endocrine system;
• vitamins (ascorbic and folic acid, thiamine, tocopherol, pyridoxine);
• nutrients (iodine, copper, phosphorus, selenium, calcium, magnesium, zinc, iron).

The introduction of seafood, including squid, into the diet contributes to:

• reducing the level of bad cholesterol in the blood;
• normalization of blood pressure;
• restoration of hormonal levels in diseases of the thyroid gland;
• improving the functioning of the urinary system;
• increase in muscle tissue;
• increasing endurance and improving memory.

Seafood is easily digestible and has a unique taste, which can only be appreciated with the right choice of product and method of preparation.

Important! When dieting, it is recommended to avoid frying in oil or deep fat. It is preferable to bake squid or other types of seafood in the oven, boil them in slightly salted water or steam them.

This type of shellfish can be used for preparing first and second courses, cold and hot appetizers and salads. You should not eat dried squid, since the manufacturer often uses a large amount of salt for preservation, and on a diet this type of spice must be limited. In addition to salt, such a product may contain many preservatives and harmful additives.

A seafood diet is characterized by variety, speed, lack of breakdowns and overall improvement in health. It is contraindicated only in case of individual intolerance, allergy to chitin and problems with the absorption of protein foods.

Be sure to check out:

Dietary cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Competent castling: how to replace high-calorie treats and allergenic foods on a diet

How to cook diet squid rings

Do you love fried squid rings, but you can’t eat this dish on a diet? You can cook delicious rings without frying them! You will need these ingredients:

• 1 squid carcass. We clean and cut into rings.
• 1 teaspoon olive oil.
• 1 clove of garlic.
• Favorite spices.

Add salt to boiling water and add squid rings. Cook for no more than 2 minutes. Then we take it out and season the squid with dressing. To prepare it, mix the oil with spices and chopped garlic. PP dish is ready!

Photo: instagram/foodistaan65

Grilled

It is easiest to fry squid in a frying pan, this way they retain their original taste and juiciness.

The dish has minimal calorie content, since the dish is cooked on the grill.

Required Products:

• 4 squid;
• 1/2 head of garlic;
• 3 tbsp. olive oil;
• lemon juice - 1 tsp;
• a bunch of parsley;
• salt, black pepper.

Detailed step-by-step instructions:

1. We clean and cut the mollusks, leaving only the tentacles and carcasses. To remove excess, you need to turn the squid inside out. Add salt and pepper.
2. Chop the garlic with a knife or using a garlic press (not essential).
3. In a container, combine chopped parsley, garlic, olive oil, lemon juice. Beat with a fork until smooth.

Reference! Spicy lovers can safely add red chili pepper.

1. Turn on the stove and turn up the heat. Grease the pan with the remaining olive oil, then set to heat.
2. Next, lay out the seafood, fry for 3-4 minutes in total, turning occasionally until golden brown.
3. At the final stage of cooking, cut the squid into small pieces, then dip into the sauce. Juicy herbs will add sophistication and unusualness.

This dish is worth trying for everyone. Bon appetit!

Squid cutlets PP

You can prepare PP cutlets not only from chicken fillet, but also from squid. We offer you an unusual recipe for pp cutlets that you will definitely like:

• 200 grams of squid. We wash, clean and grind through a meat grinder or grind in a blender. We will get real PP minced meat.
• 1 protein. To make the cutlets completely dietary, we will even give up the yolk.
• 10 grams of bran. We take regular wheat ones.

Mix all the ingredients and let it brew for 20 minutes. During this time, our bran will swell. We make cutlets and start frying. We will fry in a non-stick frying pan. You can add 1 teaspoon of vegetable oil. Fry each cutlet on both sides until golden brown.

These PP cutlets go perfectly with fresh vegetable salads!

Useful tips and tricks

Helpful Tips:

• You need to choose the size of the smallest mollusks. They have the softest meat, a little sweet in taste. Large squids have tough meat.
• The freshest and most useful shellfish go on sale from May to September, when active fishing takes place. In other months, the amount of nutrients in them decreases.
• The taste does not depend on the color of the skin, but on the color of the shellfish meat. The color of the squid depends on its habitat. And only inspection of the internal meat will help determine whether the product is fresh - it should be white. If the meat has a different shade, then the squid is spoiled.
• The shelf life of squid in the freezer is 4 months. Once defrosted, it can be stored for 3 days. It is recommended to eat the finished dish within 24 hours or keep it in the refrigerator for no more than 2 days.

• There is no need to buy peeled shellfish, because these are usually pieces from large squid (usually Peruvian). Their taste is more unpleasant than that of animals from other places.
• When frying, squids are added last, because their meat is fried in literally 5–10 minutes.
• Long heat treatment makes the meat tough.
• It is important to clean the meat from the transparent inner plates. They are tough and degrade the taste.
• When cooked for more than 3 minutes, the meat becomes tough. But there is a way to return the soft texture - you need to cook the carcass for another 17 minutes (the total cooking time should take 20 minutes). The disadvantage of this method is that the volume of meat is reduced by half. But the main thing is that the exquisite taste of meat is restored.

Diet squid in the oven

Here's another low-calorie squid recipe that you can use if you're on a diet. It is best to prepare this dish in pots, then it will be juicy and tender. You will need these ingredients:

• 200 grams of squid. Wash, clean, cut into pieces.
• 200 grams of Brussels sprouts. Rinse thoroughly.
• 1 bell pepper. Wash, peel and cut into rings.
• A small onion. We clean and chop.
• 2 medium tomatoes. They will add juiciness to our dish. Cut into cubes.
• 200 grams of cauliflower. We disassemble into inflorescences.
• Favorite spices according to your taste.
• 1 tablespoon of vegetable oil. You can use olive oil.
• 100 grams of natural yogurt.

Place pieces of squid in a separate container, salt and pepper, add your favorite spices and olive oil. Leave to marinate for 30 minutes. Then add all the vegetables to the squid and mix thoroughly. Leave to marinate for another 7 minutes.

We transfer the squid with vegetables into pots and pour natural yoghurt on top. Place in the oven for 20 minutes! Diet squids are ready!

Advice from nutritionists

For cooking, choose frozen squids that have not been subjected to water glazing technology. Otherwise you will buy more water than product. They don't have to look "pretty". Manufacturers achieve this using chemical treatment. We don't need extra E-shki.

If the cooking technology requires oil, discard sunflower oil. Replace with cold-pressed olive oil.

It is not advisable to fry. Stew or boil only.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Fried squid PP

If you really don’t want to give up fried squid, we offer this version of squid:

• 300 grams of squid. Pre-boil in salted water.
• 2 tablespoons of chopped bran. We will use them instead of flour.
• 1 egg. Beat.
• 1 teaspoon vegetable oil.

Roll the finished squid in bran, then dip it in the egg and again in the bran. Fry in 1 teaspoon of oil.

Did you like our simple but delicious recipes? Prepare pp dishes with squid and lose weight easily!

Main conclusions

Seafood is a simple and affordable way to lose weight without feeling constantly hungry:

1. Squids are a source of protein, as well as many beneficial microelements.
2. Proper dietary nutrition involves avoiding frying in favor of baking and steaming.
3. The best “partners” for squid are vegetables, cheese, fish and cereals (rice).
4. Seafood can be consumed for breakfast, lunch and dinner.
5. It is important to keep track of time during the cooking process.

Squids are versatile. They can be consumed boiled, baked, fried and stewed. They are equally delicious in soups and grilled. Any diet based on seafood helps not only to lose weight, but also to improve the general condition of the whole body.

Comment on the article and share your impressions about diets using seafood and the results achieved with them.

Breakfast idea: shrimp omelette

Recipe from the book “Tapas and traditional Spanish Cooking”. A completely simple omelet recipe that takes 5 minutes, just what you need when you are in a hurry to get to school or work in the morning. Tasty and unusual. Amount of ingredients based on 2 eggs per person. The book gave a recipe for 4 people, so if necessary, multiply everything by two.

Ingredients: For 2 servings: 4 eggs, 1 tbsp. butter, 1 tbsp. olive oil, 100 g cocktail shrimp (cooked and peeled), 1 tbsp. milk (or cream), 1 tbsp. chopped parsley, a bunch of green onions, black pepper, salt.

Preparation: Whisk eggs and milk, add salt and pepper; set aside.

First, let's prepare all the products. I had frozen cocktail shrimp, I poured boiling water over them and peeled off the tails. I let the water drain. In the meantime, finely chop the white part of the green onions. If you had an onion without the white part, you can use a piece of leek, the white part, as I did.

Finely chop the parsley and green onions (all the green parts). You should get about 3 tbsp. greenery

In a frying pan over medium heat, melt the butter in the olive oil.

Add onion (white part), fry for about 30 seconds.

Add shrimp and fry for another 30 seconds.

Increase the heat to high and pour the eggs into the pan. We actively mix them all the time with a spatula so that they do not have time to set and fry, so the eggs will remain tender and airy. As soon as the eggs are ready, immediately remove from the heat, add the herbs, mix and transfer to plates.

All! The omelette is ready. Fast, tasty and healthy! This is exactly what breakfast should be. Here, of course, you can experiment, and at the point where we fry the onions, you can also fry just a little hot pepper, then the omelette will be spicy, but this is not for everyone, and, most importantly, know when to stop. Therefore, I often use Tabasco instead of pepper for omelettes or scrambled eggs, a couple of drops and the omelet has the desired spiciness.

Interesting facts about squid

Food with shellfish contains many substances, vitamins and microelements useful for the human body:

• copper;
• selenium;
• iron for blood;
• phosphorus;
• vitamins B6, E, C, PP.

Other interesting facts:

• The shellfish carcass does not contain cholesterol, which is useful for people with health problems;
• The clam is especially common in Japan, where it is a delicacy. Slightly less popular in Asian countries: Vietnam, China, where they are loved in dried form. In Russia, squids are mainly distributed in areas near large seas: Kamchatka, Sakhalin. In Greece, stuffed clams are especially prized, and in Italy, stewed clams. In South America, the carcass is twisted and used as minced meat, and in Peru it is fried as kebabs over an open fire.
• Basically, there are 6 options for preparing the dish: fry, boil, can, bake, stew and make an ingredient in a salad.
• Squid has a low calorie content: 175 calories per 100 g.
• Shellfish meat smells a little like ammonia due to its content in the animal.

Squid is distinguished by tender and soft meat, so there are special features in its preparation to preserve the taste and texture. Squid can be either an additional component in salads or a complete dish. Recipes for its preparation range from simple boiling to pickling and stewing. Such a product rich in microelements can add new taste experiences to ordinary dishes.

Author: Mironova Valeria

Salad with egg and cucumber

To prepare the salad, you need to clean 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 onions, boil and cut 3 eggs into small cubes, also cut 2 cucumbers into cubes. Mix seafood, eggs, cucumber, onion in a salad bowl, add a can of canned corn and chopped herbs. Season with low-fat sour cream or olive oil.

Thus, the daily diet can be diversified with various dietary squid dishes. The recipes for their preparation are quite simple and do not require much time.