The CaveDan clan doesn’t eat enough seafood each week, mainly because we cook a substantial amount for our meals, to allow left overs for the following day’s lunch, and the cost of fish for this amount of food is quite hefty. While we do take daily supplements, we’ve been looking at alternative seafood sources to get our omega-3 content.
We found a recipe on www.healthyfish.co.nz that uses squid, so investigated the nutrition and cost of this source.
Squid is jam-packed with health-boosting omega-3 essential fatty acids, a 100g serving of squid can contain up to 0.6g of omega-3 fatty acids out of the recommended 7 to 11g you should be consuming each week. This is one of the better sources of omega-3 fats, although salmon and sardines contain more.
Apart from upping your omega-3 levels, squid offers other important components too: it’s a great source of protein, is high in phosphorus, zinc, copper and selenium, and is rich in niacin and vitamin B-12.
Squid are unusual, as they grow to adulthood and die within the space of a year. Catches are monitored closely each year, and catch limits are seldom reached. They are considered a sustainable seafood. (source www.deepwater.co.nz)
When cooking squid, remember that it’s best done over high heat for a very short time. Otherwise it can turn rubbery and chewy.
This recipe has been adapted from the original recipe posted on www.healthyfish.co.nz