Steamed Squid Fillet
Loligo vulgarisClinical Encyclopedia
Steamed squid fillet is a lean source of protein, low in calories and rich in essential nutrients, making it a healthy addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to retain nutrients; can be seasoned with herbs and spices for enhanced flavor.
Smart Selection & Storage
Choose squid that is firm, moist, and has a mild ocean scent; avoid any that appear slimy or have a strong fishy odor.
Store fresh squid in the coldest part of the refrigerator and consume within 1-2 days; cooked squid can be refrigerated for up to 2 days.
Myths vs Realities
MythSquid is unhealthy due to its cholesterol content.+
MythAll squid is tough and chewy.+
MythYou should avoid seafood if you have high blood pressure.+
Healthy Recipes
Mediterranean Steamed Squid Salad
A refreshing salad featuring steamed squid fillet, mixed greens, and a zesty lemon vinaigrette, perfect for a light lunch.
- 200g steamed squid fillet
- 100g mixed salad greens
- 1 medium cucumber, sliced
- 10 cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the mixed salad greens, cucumber, and cherry tomatoes.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the vinaigrette.
- 3. Add the steamed squid fillet to the salad, drizzle with vinaigrette, and toss gently before serving.
Spicy Squid Stir-Fry with Vegetables
A vibrant stir-fry of steamed squid fillet and colorful vegetables, tossed in a spicy garlic sauce for a flavorful meal.
- 200g steamed squid fillet
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, julienned
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 teaspoon chili flakes
- 1 tablespoon sesame oil
- 1. Heat sesame oil in a pan over medium heat and sauté minced garlic until fragrant.
- 2. Add the bell pepper, zucchini, and carrot, and stir-fry for 3-4 minutes until tender.
- 3. Add the steamed squid fillet, soy sauce, and chili flakes, and stir-fry for another 2 minutes before serving.
Coconut Curry Steamed Squid
A creamy coconut curry infused with spices, served with tender steamed squid fillet for a delightful dish.
- 200g steamed squid fillet
- 1 can coconut milk
- 1 tablespoon red curry paste
- 1 tablespoon fish sauce
- 1 teaspoon lime juice
- Fresh cilantro for garnish
- 1. In a saucepan, combine coconut milk, red curry paste, fish sauce, and lime juice, and bring to a simmer.
- 2. Add the steamed squid fillet to the sauce and cook for 2-3 minutes until heated through.
- 3. Serve hot, garnished with fresh cilantro.
Squid and Quinoa Bowl
A nutritious bowl packed with protein-rich quinoa, steamed squid fillet, and a variety of fresh vegetables.
- 100g steamed squid fillet
- 1 cup cooked quinoa
- 1/2 avocado, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup corn
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, layer the cooked quinoa, steamed squid fillet, avocado, cherry tomatoes, and corn.
- 2. Drizzle with olive oil and season with salt and pepper.
- 3. Toss gently and serve immediately.
Garlic Lemon Steamed Squid with Asparagus
A simple yet elegant dish featuring steamed squid fillet and asparagus, dressed in a garlic lemon sauce.
- 200g steamed squid fillet
- 200g asparagus, trimmed
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Steam the asparagus until tender, about 3-4 minutes.
- 2. In a pan, heat olive oil and sauté minced garlic until golden.
- 3. Add the steamed squid fillet and asparagus, drizzle with lemon juice, and season with salt and pepper before serving.
Asian-Inspired Steamed Squid Tacos
Delicious tacos filled with steamed squid fillet, fresh veggies, and a tangy sauce, perfect for a healthy twist on taco night.
- 200g steamed squid fillet
- 4 small corn tortillas
- 1/2 cup shredded cabbage
- 1/4 cup diced mango
- 2 tablespoons lime juice
- 1 tablespoon sriracha
- 1. Warm the corn tortillas in a skillet until pliable.
- 2. In a bowl, mix shredded cabbage, diced mango, lime juice, and sriracha.
- 3. Fill each tortilla with the steamed squid fillet and top with the cabbage-mango mixture before serving.
Mediterranean Stuffed Peppers with Squid
Colorful bell peppers stuffed with a mixture of quinoa, vegetables, and steamed squid fillet for a hearty, healthy meal.
- 2 large bell peppers, halved
- 100g steamed squid fillet, chopped
- 1 cup cooked quinoa
- 1/2 cup diced tomatoes
- 1/4 cup feta cheese, crumbled
- 1 tablespoon olive oil
- 1. Preheat the oven to 180°C (350°F).
- 2. In a bowl, mix chopped squid, cooked quinoa, diced tomatoes, and feta cheese.
- 3. Stuff the bell pepper halves with the mixture, drizzle with olive oil, and bake for 25 minutes.
Steamed Squid with Garlic and Ginger
A flavorful dish featuring steamed squid fillet paired with aromatic garlic and ginger, served over brown rice.
- 200g steamed squid fillet
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 tablespoon soy sauce
- 1 cup cooked brown rice
- Chopped green onions for garnish
- 1. In a pan, sauté minced garlic and grated ginger until fragrant.
- 2. Add the steamed squid fillet and soy sauce, cooking for 2-3 minutes.
- 3. Serve over cooked brown rice and garnish with chopped green onions.
Steamed Squid with Tomato Basil Salsa
A light and refreshing dish of steamed squid fillet topped with a vibrant tomato basil salsa, perfect for summer.
- 200g steamed squid fillet
- 1 cup diced tomatoes
- 1/4 cup fresh basil, chopped
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a bowl, combine diced tomatoes, chopped basil, balsamic vinegar, salt, and pepper to create the salsa.
- 2. Place the steamed squid fillet on a plate and top with the tomato basil salsa.
- 3. Serve immediately for a fresh taste.
Herbed Steamed Squid with Lemon Zest
A simple yet flavorful dish featuring steamed squid fillet seasoned with fresh herbs and lemon zest, served with steamed vegetables.
- 200g steamed squid fillet
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- Zest of 1 lemon
- Salt and pepper to taste
- Steamed broccoli for serving
- 1. In a bowl, mix chopped parsley, dill, lemon zest, salt, and pepper.
- 2. Toss the steamed squid fillet in the herb mixture until well coated.
- 3. Serve alongside steamed broccoli for a nutritious meal.
Frequently Asked Questions (FAQ)
Is steamed squid healthy?
Yes, steamed squid is low in calories and high in protein, making it a healthy option.
How should I cook squid?
Squid can be steamed, grilled, or sautéed; avoid overcooking to maintain tenderness.
What are the nutritional benefits of squid?
Squid is rich in protein, vitamins B12 and B6, and minerals like selenium and phosphorus.
Can I eat squid if I'm allergic to shellfish?
No, individuals with shellfish allergies should avoid squid.
How can I store leftover squid?
Store cooked squid in an airtight container in the refrigerator for up to 2 days.
What is the best way to season squid?
Squid pairs well with garlic, lemon, and herbs like parsley or basil.
Is squid high in cholesterol?
Yes, squid contains cholesterol, so moderation is key for those monitoring their intake.
What is the best way to clean squid?
Remove the head, innards, and skin, then rinse under cold water before cooking.