Squid with broccoli and potato
A light squid stew with softened onion and white wine, served with boiled potato and steamed broccoli florets. It provides high-quality seafood protein with very little fat, alongside filling carbohydrates from the potato and fibre from the broccoli, for a complete, nutritious and easy-to-digest meal.
At a glance
- Prep10 min
- Cooking15 min
- Total25 min
- DifficultyEasy
Allergens
- Molluscs
Who this recipe is for
A light dish with seafood protein and a vegetable and potato side. It fits a weight-loss plan and is easy to digest.
Ingredients
Step by step
- Pour a tablespoon of olive oil into a frying pan and gently sauté the chopped quarter clove of garlic and half an onion until tender.
- Add the 150 g of cleaned, chopped squid and a splash of white wine.
- Cook over a low heat for 15 minutes, season with salt and pepper to taste, and sprinkle with chopped fresh parsley or another mild spice.
- Wash the broccoli florets and medium potato, cut the potato in half and steam both for 12-15 minutes, until tender when pierced.
- Serve the squid with its juices alongside the steamed potato and broccoli.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you prefer not to use alcohol
Replace the white wine with the same amount of mild vegetable or fish stock and a few drops of lemon juice.
If you cannot find fresh squid
Use rings of cuttlefish or diced cuttlefish, and keep simmering until tender.
For people with sensitive digestion
Peel the potato before cooking and mash it with the broccoli florets with a fork to make a smooth purée.
What it provides
Squid is an excellent source of lean seafood protein and is very low in fat. It also provides minerals such as selenium, phosphorus and zinc. Steamed potato supplies complex carbohydrates for sustained energy without added fat. Broccoli adds dietary fibre, vitamin C and antioxidant sulphur compounds.
The dietitian's tip
Steaming the potato and broccoli helps prevent water-soluble nutrients from being lost in the cooking water. If you cook the potato ahead and chill it in the fridge, resistant starch forms and acts as prebiotic fibre for the gut microbiota.
This is one of our recipes for weight loss. More seafood and fish ideas: griddled prawns with parsley and seafood fideuà.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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