Steamed Squid
Loligo vulgarisMacronutrient 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 its delicate texture and flavor. Pair with light sauces or fresh vegetables for a nutritious meal.
Smart Selection & Storage
Choose squid that is firm, has a shiny appearance, and smells fresh. Avoid any that look dull or have a strong fishy odor.
Store fresh squid in the coldest part of the refrigerator and consume within 1-2 days. Cooked squid should be refrigerated in an airtight container.
Myths vs Realities
MythEating squid is unhealthy due to high cholesterol.+
MythAll squid is tough and chewy.+
MythSquid is only used in fried dishes.+
Healthy Recipes
Mediterranean Steamed Squid Salad
A refreshing salad featuring tender steamed squid, mixed greens, and a zesty lemon vinaigrette, perfect for a light lunch.
- 500g fresh squid, cleaned and cut into rings
- 200g mixed salad greens
- 1 medium cucumber, sliced
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Steam the squid rings for about 3-4 minutes until just cooked and tender.
- 2. In a large bowl, combine the mixed greens, cucumber, and cherry tomatoes.
- 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad. Toss gently and top with steamed squid before serving.
Spicy Garlic Steamed Squid with Broccoli
This dish features steamed squid paired with vibrant broccoli and a spicy garlic sauce for a healthy and flavorful meal.
- 400g fresh squid, cleaned and cut into rings
- 300g broccoli florets
- 4 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon chili paste
- 1 tablespoon sesame oil
- 1 tablespoon fresh cilantro, chopped
- 1. Steam the broccoli florets for 5 minutes until bright green and tender-crisp.
- 2. In a pan, heat sesame oil over medium heat and sauté minced garlic until fragrant.
- 3. Add the steamed squid, soy sauce, and chili paste, cooking for an additional 2-3 minutes. Serve with broccoli and garnish with cilantro.
Asian-Inspired Steamed Squid with Quinoa
A nutritious bowl of steamed squid served over fluffy quinoa, drizzled with a sesame-soy dressing for a wholesome meal.
- 300g fresh squid, cleaned
- 1 cup quinoa
- 2 cups water
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- 2 green onions, sliced
- 1. Rinse quinoa under cold water, then combine with water in a pot. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until fluffy.
- 2. Steam the squid for 4-5 minutes until cooked through.
- 3. In a bowl, mix soy sauce, sesame oil, and ginger. Serve quinoa topped with steamed squid and drizzle with the dressing, garnished with green onions.
Mediterranean Stuffed Steamed Squid
Delicious squid tubes stuffed with a flavorful mixture of brown rice, herbs, and feta cheese, then steamed to perfection.
- 6 large squid tubes, cleaned
- 1 cup cooked brown rice
- 100g feta cheese, crumbled
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 lemon, zested
- Salt and pepper to taste
- 1. In a bowl, mix cooked brown rice, feta cheese, parsley, dill, lemon zest, salt, and pepper.
- 2. Stuff each squid tube with the rice mixture and secure the ends with toothpicks.
- 3. Steam the stuffed squid for 10-12 minutes until cooked through. Serve with a squeeze of fresh lemon juice.
Lemon Herb Steamed Squid with Asparagus
A light and zesty dish featuring steamed squid and asparagus, enhanced with fresh herbs and lemon.
- 400g fresh squid, cleaned and cut into rings
- 200g asparagus, trimmed
- Juice and zest of 1 lemon
- 2 tablespoons olive oil
- 1 tablespoon fresh basil, chopped
- Salt and pepper to taste
- 1. Steam the asparagus for 4-5 minutes until tender.
- 2. In a bowl, combine olive oil, lemon juice, lemon zest, basil, salt, and pepper.
- 3. Steam the squid for 3-4 minutes, then toss with asparagus and the lemon herb dressing before serving.
Coconut Curry Steamed Squid
A delightful fusion of flavors with steamed squid cooked in a fragrant coconut curry sauce, served with steamed rice.
- 500g fresh squid, cleaned and cut into rings
- 1 can coconut milk
- 2 tablespoons red curry paste
- 1 tablespoon fish sauce
- 1 tablespoon lime juice
- Fresh cilantro for garnish
- 1. In a saucepan, combine coconut milk, red curry paste, fish sauce, and lime juice. Bring to a simmer.
- 2. Add the squid and cook for 5 minutes until just cooked through.
- 3. Serve the curry squid over steamed rice and garnish with fresh cilantro.
Steamed Squid Tacos with Avocado Salsa
Healthy tacos filled with tender steamed squid and topped with a fresh avocado salsa for a delicious twist.
- 400g fresh squid, cleaned and cut into rings
- 4 corn tortillas
- 1 ripe avocado, diced
- 1 small red onion, finely chopped
- 1 lime, juiced
- Salt to taste
- Fresh cilantro for garnish
- 1. Steam the squid for 3-4 minutes until tender.
- 2. In a bowl, mix avocado, red onion, lime juice, and salt to create the salsa.
- 3. Warm the tortillas, fill them with steamed squid, and top with avocado salsa and cilantro before serving.
Herbed Steamed Squid with Cauliflower Rice
A low-carb meal featuring steamed squid served over cauliflower rice, infused with fresh herbs for a burst of flavor.
- 400g fresh squid, cleaned and cut into rings
- 1 medium cauliflower, grated into rice-sized pieces
- 2 tablespoons olive oil
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh chives, chopped
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté grated cauliflower for 5-7 minutes until tender. Season with salt and pepper.
- 2. Steam the squid for 3-4 minutes until cooked through.
- 3. Serve the squid over cauliflower rice and sprinkle with parsley and chives.
Steamed Squid with Tomato Basil Sauce
A flavorful dish featuring steamed squid topped with a fresh tomato and basil sauce, perfect for a healthy dinner.
- 500g fresh squid, cleaned and cut into rings
- 2 cups cherry tomatoes, halved
- 1 tablespoon olive oil
- 1 tablespoon fresh basil, chopped
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté cherry tomatoes until soft. Add basil, salt, and pepper.
- 2. Steam the squid for 3-4 minutes until tender.
- 3. Serve the squid topped with the tomato basil sauce for a delicious meal.
Steamed Squid with Spinach and Feta
A nutritious dish combining steamed squid with sautéed spinach and crumbled feta for a delightful flavor combination.
- 400g fresh squid, cleaned and cut into rings
- 200g fresh spinach
- 100g feta cheese, crumbled
- 2 tablespoons olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté garlic until fragrant. Add spinach and cook until wilted.
- 2. Steam the squid for 3-4 minutes until cooked through.
- 3. Serve the squid over sautéed spinach and sprinkle with feta cheese.
Frequently Asked Questions (FAQ)
Is steamed squid healthy?
Yes, steamed squid is low in calories and high in protein, making it a healthy seafood choice.
How should I cook squid?
Squid can be cooked by steaming, grilling, or sautéing. Steaming is recommended to preserve its tenderness.
What are the nutritional benefits of squid?
Squid is rich in protein, low in fat, and provides essential vitamins and minerals, including B12 and selenium.
Can I eat squid if I have a shellfish allergy?
No, individuals with shellfish allergies should avoid squid as it may cause allergic reactions.
How do I select fresh squid?
Look for squid with a firm texture, bright color, and a mild ocean smell. Avoid any that appear slimy or have a strong odor.
How long can I store cooked squid?
Cooked squid can be stored in the refrigerator for up to 2 days. Ensure it is kept in an airtight container.
What is the best way to serve steamed squid?
Steamed squid is best served with a squeeze of lemon, fresh herbs, or a light dipping sauce.
Is squid high in cholesterol?
Squid does contain cholesterol, but it is low in saturated fat, making it a heart-healthy option when consumed in moderation.