Vitamins
Of the fat-soluble vitamins, squid contains A and E. Of the water-soluble vitamins, there are vitamins C, B1, B2, B3 (PP), B4, B5, B6, B9 and B12.
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| Vitamins, content | Share of daily value per 100 g | |
| Vitamin A | 10.0 mcg | 1,1% |
| Beta carotene | 0.0 µg | 0,0% |
| Alpha carotene | 0.0 µg | 0,0% |
| Vitamin D | 0.0 µg | 0,0% |
| Vitamin D2 | n/a | 0,0% |
| Vitamin D3 | 0.0 µg | 0,0% |
| Vitamin E | 1.2 mg | 8,2% |
| Vitamin K | 0.0 µg | 0,0% |
| Vitamin C | 4.7 mg | 5,2% |
| Vitamin B1 | 0.0 mg | 1,7% |
| Vitamin B2 | 0.4 mg | 31,7% |
| Vitamin B3 | 2.2 mg | 13,6% |
| Vitamin B4 | 65.0 mg | 13,0% |
| Vitamin B5 | 0.5 mg | 10,0% |
| Vitamin B6 | 0.1 mg | 4,3% |
| Vitamin B9 | 5.0 mcg | 1,3% |
| Vitamin B12 | 1.3 mcg | 54,2% |
Application
Dried squid is a delicacy in itself. To protect yourself from low-quality products, you can prepare them yourself. To do this, thinly sliced squid is seasoned with salt and pepper and dried in the oven at low temperature.
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| Stuffed pike perch Stuffed pike perch is a dish that has graced Russian cuisine for centuries. Pike perch is well suited for stuffing due to the low content of small bones in the fish. The dish is served at the festive table, and also serves as a good variety for a family dinner. The technology for preparing the dish is not complicated, so mastering it is not difficult. |
| Boiled trout The feast of the Russian nobility has always been famous for its abundance and luxury. And trout occupied a special place in the dishes. An amazing feature of this fish is that it can live in fresh and salt water. But the most delicious fish is considered to be the one caught from clean lakes and mountain streams. |
| Sardine in oil Sardine is a small fish from the herring family, no more than 20 cm in length, living in the waters of the Atlantic Ocean and the Mediterranean. Its large scales have a beautiful appearance, shimmering in shades of blue-green in the sun. |
| Lobsters (neck meat) Lobsters are very similar in appearance to lobsters; their distinguishing feature is the absence of large front claws. The spines are clearly visible on their shell, and there are also long whiskers. Their meat is a real delicacy, distinguished by its delicate taste and piquant aroma. |
| Poached river perch In Russia, the habitat of this fish extends quite widely from the Black Sea river basin, the North Caucasus, to the coastal rivers of the Arctic Ocean. The population size allows it to be considered an important commercial target. A predator that eats everything that moves is able to quickly increase its numbers after being caught. The perch is armed with sharp spines on its fins and shield plates. The scales are small and dense, which creates certain difficulties when cleaning the fish. |
| Boiled bream Boiled bream is a dish made from bream, which is a valuable catch in the center of Northern Europe and nearby outskirts. Bream is a freshwater fish, belongs to the family of benign carp aquatic inhabitants. It is a very relevant product for preparing various dishes. Boiled bream is considered the healthiest and tastiest. This fish and its unique taste are certainly suitable for picky gourmets. |
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| Pink salmon Pink salmon are a fairly common migratory fish of the salmon family, living mainly in the coldest waters. As you know, the fish owes its name to the hump formed by the males during the spawning period. According to statistics, individuals reach a weight of 1.5 kg to 2 kg with a length of 40 cm, extremely rarely - 5 kg with a length of 60 cm. It belongs to the red fish, has a second name - “pink salmon”. |
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Mineral composition
The ratio of mineral substances (macro- and microelements) contained in squid is presented in the table using diagrams.
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| Minerals, content | Share of daily value per 100 g | |
| Calcium | 32.0 mg | 3,2% |
| Iron | 0.7 mg | 6,8% |
| Magnesium | 33.0 mg | 8,3% |
| Phosphorus | 221.0 mg | 31,6% |
| Potassium | 246.0 mg | 5,2% |
| Sodium | 44.0 mg | 3,4% |
| Zinc | 1.5 mg | 13,9% |
| Copper | 1.9 mg | 210,1% |
| Manganese | 0.0 mg | 1,5% |
| Selenium | 44.8 mcg | 81,5% |
| Fluorine | n/a | 0,0% |
Useful properties of squid
The carcass and tentacles of squid are considered very healthy, as they are excellent sources of proteins, vitamins PP, C and B6, polyunsaturated fats and many microelements. Squid meat is rich in arginine, lysine, phosphorus and potassium, and does not contain cholesterol or saturated fat.
Squid meat, whose calorie content depends on the method of preparation, can provide the body with 90% of the daily requirement of copper , a trace element that plays a role in the absorption, storage and metabolism of iron and the formation of red blood cells.
Vitamin B3 contained in squid stabilizes blood sugar levels, and potassium keeps blood pressure levels within normal limits.
100 g of squid, which has few calories, contains 15.85 g of protein, which is 30% of the daily value for an adult. Protein plays an important role in building healthy muscles and helps keep your appetite under control.
Squids provide the body with all the necessary vitamins and minerals. Just 100 grams of its meat provides the body with 9% of the daily value of calcium, 6.1% of the daily value of vitamin B12, 2.8% of the daily value of zinc and 2% of the daily value of vitamin C.
The relatively low calorie content of squid allows this seafood to be used in various diets.
Eating squid prevents arthritis as it contains selenium, an antioxidant that relieves the symptoms of arthritis by controlling free radicals and also relieves migraines as it contains vitamin B2.
Squid, which has 98 kcal per 100 g, is rich in Omega-3 polyunsaturated fatty acids, known for their beneficial effects on heart health.
Delicious dishes with squid
You can prepare many delicious and healthy dishes with squid; we will bring to your attention some of the most interesting, in our opinion, recipes.
Fried squid with onions and carrots
A simple recipe that will surprise even gourmets. It does not require deep culinary knowledge and does not take much time.
Ingredients:
- Raw squid – 400 g;
- Two onions;
- Carrots – 200 g;
- Two tablespoons of vegetable oil;
- A few lettuce leaves.
Preparation:
- Scald the shellfish with boiling water and immediately plunge into cold water.
- Rinse thoroughly, peel and cut into rings.
- Fry the onion, previously chopped with feathers.
- The carrots are rubbed into sticks. It is advisable to use a Korean grater.
- Add carrots to the onion and fry for about 5 minutes.
- Add meat to vegetables. Do not cover the pan with a lid. After 3 - 5 minutes, when the shellfish turn white, the dish can be salted and removed from the heat. Don't add too much salt.
- Place the contents of the pan on a plate with lettuce leaves.
Lenten squid cutlets
An original recipe for those who want variety. Unusual taste and appetizing appearance. It takes about 30 minutes to prepare.
Ingredients:
- Squid – 300 g;
- Dry bun;
- Onion head;
- Breadcrumbs;
- Salt and pepper.
Preparation:
- Clean the clam. Soak the bun in water.
- Pour hot water over the squid and leave for five minutes, then remove the films and suction cups from the tentacles.
- Finely chop the onion and fry it in vegetable oil.
- Grind all products in a blender.
- Add spices to the minced meat.
- Form cutlets from the resulting mixture, roll them in breadcrumbs and cook until golden brown in a frying pan. The dish is ready!
Salad with squid and ham
Who said you can't eat fish and meat? The unusual combination of ingredients in this salad will not leave anyone indifferent. Cooking time is about 50 minutes.
Ingredients:
- Squid – 200 g;
- Several eggs;
- Ham or sausage – 200 g;
- Fresh cucumber;
- Bulgarian pepper;
- One onion;
- 100 grams of cheese;
- Canned peas – 150 g;
- Mayonnaise for dressing;
- Salt and pepper.
Preparation:
- Boil the clam meat and cut it into strips.
- Chop the ham, eggs and bell pepper into squares. Mix with meat. Add here the onion, cut into half rings.
- Add green peas and cucumber, cut into cubes.
- Grate the cheese on a medium grater and add it to the rest of the ingredients.
- Salt, pepper and add mayonnaise. Mix everything thoroughly.
- Place the salad on a beautiful platter and enjoy!
Dumplings with squid
Far Eastern recipe for dumplings. The unique taste will appeal to seafood lovers. The required time is an hour.
Ingredients
For the test:
- Flour – 2-3 cups
- Warm water – half a glass
- Salt and olive oil
For filling:
- Squid – 600 g.
- Bulb
- Two heads of garlic
- Spices as desired
Preparation:
- Place the flour in a bowl, add salt and warm water.
- Start kneading the dough and add olive oil. If the dough comes out sticky, add more flour.
- Roll out the dough and cut out circles using a glass.
- Prepare the filling for the dumplings. Wash raw squids and remove entrails. Grind in a meat grinder or blender. Add onion and garlic here and chop again.
- Add salt, pepper and stir.
- Place a teaspoon of minced meat in the middle of the dough circles and make dumplings.
- Boil in boiling, salted water. The finished dish can be seasoned with soy sauce, sour cream or mayonnaise.
Salad with tomatoes and arugula
The usual components of the recipe will reveal a new taste due to arugula. Cooking time is only 15 minutes.
Ingredients:
- Seafood;
- Bell pepper;
- Several cherry tomatoes;
- Arugula;
- Green salad;
- Vegetable or olive oil for dressing.
Preparation:
- Boil the squid for no more than two minutes, otherwise it will become hard. Cut it into rings.
- Tear the salad and arugula. Place the greens in a bowl.
- Add meat and pepper cubes there.
- Cut the tomatoes into halves and add to the rest of the ingredients.
- Salt the salad, season with oil and stir.
