Note: The weight mentioned refers to the full weight of the fish. If you opt for cutting, please be aware that the weight will be reduced by 20% to 50% depending on the fish species and the type of cutting chosen
Health Benefits of Bondas (Squid Fish)
- Rich in Protein: Squid is an excellent source of high-quality protein, essential for muscle repair, growth, and overall health.
- Low in Calories: Squid is low in calories and fat, making it an excellent option for those looking to manage their weight while still getting essential nutrients.
- Source of Omega-3 Fatty Acids: Squid contains Omega-3 fatty acids, which are beneficial for heart health, reducing inflammation, and improving brain function.
- High in Vitamins and Minerals: Squid is rich in B vitamins (especially B12), which support energy metabolism and brain health. It also contains minerals like selenium, zinc, and copper, which are essential for various bodily functions.
- Good for Eye Health: Squid is a source of Vitamin A and other antioxidants that help maintain healthy vision and reduce the risk of age-related eye disorders.
- Supports Heart Health: The Omega-3 fatty acids in squid can help lower cholesterol levels, reduce blood pressure, and improve overall heart health.
- Promotes Skin Health: The antioxidants and nutrients in squid help protect the skin from damage and promote a healthy complexion.
- Aids in Digestion: Squid contains dietary fiber, which aids in digestion and promotes gut health.
Indian Recipe 1: Squid Masala (Koonthal Masala)
Ingredients:
- 500g squid, cleaned and cut into rings
- 2 onions, finely sliced
- 2 tomatoes, chopped
- 2 tablespoons ginger-garlic paste
- 2 green chilies, slit
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 2 tablespoons coconut oil
- Fresh coriander for garnish
- Salt to taste
Instructions:
- Heat coconut oil in a pan, add sliced onions, and sauté until golden brown.
- Add ginger-garlic paste and green chilies, and sauté for another minute.
- Add tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft.
- Add the squid and cook on medium heat for about 10-15 minutes until the squid is tender.
- Sprinkle garam masala and garnish with fresh coriander. Serve hot with rice or roti.
Indian Recipe 2: Stuffed Squid (Masala Stuffed Koonthal)
Ingredients:
- 500g squid, cleaned and whole
- 1 cup cooked rice
- 1 onion, finely chopped
- 2 tablespoons ginger-garlic paste
- 2 green chilies, chopped
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 tablespoon garam masala
- 2 tablespoons oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
- Heat oil in a pan, add chopped onions, and sauté until translucent. Add ginger-garlic paste and green chilies, and sauté for a minute.
- Add turmeric, red chili powder, salt, and cooked rice. Mix well and let it cool.
- Stuff the squid with the rice mixture and secure the openings with toothpicks.
- Heat oil in a pan and place the stuffed squid. Cook on medium heat for about 10-15 minutes until cooked through, turning occasionally.
- Garnish with fresh coriander and serve with lemon wedges.
Indian Recipe 3: Squid Fry (Koonthal Fry)
Ingredients:
- 500g squid, cleaned and cut into rings
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 tablespoon lemon juice
- Salt to taste
- 2 tablespoons rice flour
- Oil for frying
Instructions:
- Marinate the squid rings with turmeric, red chili powder, lemon juice, and salt for 30 minutes.
- Coat the marinated squid rings with rice flour for a crispy texture.
- Heat oil in a pan and deep fry the squid rings until golden brown and crispy.
- Serve hot with a spicy dipping sauce or chutney.
Foreign Recipe 1: Grilled Squid with Lemon and Garlic (Mediterranean Style)
Ingredients:
- 500g squid, cleaned and cut into rings
- 3 tablespoons olive oil
- 3 garlic cloves, minced
- Juice of 1 lemon
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- In a bowl, mix olive oil, minced garlic, lemon juice, oregano, salt, and pepper.
- Add the squid rings to the marinade and let them sit for about 30 minutes.
- Preheat the grill to medium-high heat. Grill the squid for 2-3 minutes on each side until cooked and slightly charred.
- Garnish with fresh parsley and serve with a side of salad or grilled vegetables.
Foreign Recipe 2: Stuffed Squid (Calamari Ripieni)
Ingredients:
- 500g squid, cleaned and whole
- 1 cup cooked quinoa or rice
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 tablespoon capers, chopped
- 1 tablespoon parsley, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- Tomato sauce for serving
Instructions:
- Preheat the oven to 375°F (190°C).
- In a pan, heat olive oil and sauté onions and garlic until soft. Add cooked quinoa, capers, parsley, salt, and pepper. Mix well.
- Stuff the squid with the quinoa mixture and secure the openings with toothpicks.
- Place the stuffed squid in a baking dish and cover with tomato sauce. Bake for 25-30 minutes until cooked through.
- Serve hot with crusty bread or a side salad.
Foreign Recipe 3: Squid Ink Pasta with Squid Rings (Italian Style)
Ingredients:
- 400g squid pasta (or regular pasta with squid ink)
- 500g squid, cleaned and cut into rings
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 teaspoon red pepper flakes
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
- Cook the squid pasta according to package instructions and set aside.
- In a pan, heat olive oil and sauté minced garlic and red pepper flakes until fragrant.
- Add the squid rings and cook for about 3-4 minutes until they turn opaque.
- Add the cooked pasta, lemon juice, salt, and pepper. Toss everything to combine.
- Garnish with fresh basil and serve hot.
These recipes highlight the versatility of Bondas (Squid Fish) in both Indian and foreign cuisines, offering a variety of preparation methods that showcase its health benefits and delicious flavors.