Squid and potato salad

By Buda Juice

Squid and potato salad

Squid and potato salad is a great choice for absolutely all days. It can be eaten cold, warm, it can stand, but most likely it won’t stand for long because you’ll eat everything right away! You will use vegetables, squid, and potatoes, add spices, and make a dressing that will perfectly elevate the flavors.

The preparation of this salad is very simple, and even the little ones will love it because it is full of colors. And of course, you can always put tiny toothpicks in various, childish motifs for them!

Below we will explain in more detail what are the health benefits of Squid and Potato Salad and how it is prepared! And when it comes to health benefits, squid is full of them! We also have a short bonus, and this will be of interest to those who have salads left for the second day - how to refresh it and make it new.

You will need a few simple ingredients to prepare Squid and Potato Salad. When it comes to buying squid, it would be best to buy fresh at the fish market to preserve all the nutrients it has. Otherwise, every time you freeze squids, it changes the taste a bit, crystals are formed, you have to have a suitable freezer container and the like. If you can’t get to the fish market at all, squid from the freezer will definitely be a good choice. In addition to squid, check what kind of potatoes you have at home. Potatoes are sometimes forgotten so they take root or are quite old; you don’t want that in a salad.

Ingredients needed to prepare Squid and Potato Salad


1 pound cleaned squid

1 pound baby potato

5-6 cherry tomatoes

2 cloves of garlic

10 cups baby spinach

Zest and juice of 1 lemon

5 tbsp extra virgin olive oil

½ tsp salt

2/3 cup fresh parsley

Half a cup of capers

A couple of mint leaves (for the dressing)


  • Buy squid already cleaned or ask a fishmonger to clean it for you. If you did buy them uncleaned, hate to break it to you, but carefully clean everything! To the extent that the bare walls of the squid remain.
  • Wash spinach and parsley. Peel garlic and potatoes and then immerse the potatoes in water so that they do not become dark in color.
  • Wash the olives under a stream of lukewarm water to get as fresh a taste as possible. Cut the tomatoes in half and season with a pinch of salt.

Once you’ve prepared everything, let’s get to cooking the ingredients. First, cut the potatoes into smaller cubes to make them easier to bake, then add a little oil to a pan. Add salt and pepper to the baked potatoes. In the end, add the garlic. Add the tomatoes cut in half so that the sliced ​​side is on the pan. Stir everything together until the potatoes are cooked through. If you see that the tomatoes are done sooner, take them out, you don’t want them to be overcooked. Put the spinach in the pan (few mins, when potatoes are already done).  

When you have finished the potatoes, tomatoes, and spinach, add the oils to the same pan and add the squid. Bake until each side of the squid turns golden and the tails are completely purple-black.


Serving Squid and Potato Salad

Mix all the ingredients in one large, deep bowl. Now that you’re all done, you still have to make a salad dressing. Your Squid and Potato Salad will be done soon! 

Take a moment to rest and reach for Green Juice - you know there is nothing better than a nice juice while cooking! When you have rested, we can start preparing .... Dressing!

You will need the juice of one lemon, lemon zest, parsley, mint, and a little olive oil. Squeeze the juice of one lemon, chop parsley and mint, mix and grate the lemon zest. When you have mixed everything, add the olive oil, and voila! The perfect lemony sauce for squid and potato salad is ready. You can do this sauce a day or few hours before making the salad. It is recommended that it stays in the fridge for a while, so you can pour it over a warm salad and enjoy it instantly. 

Health benefits of ingredients used in Squid and Potato Salad

Squid - they contain natural proteins that will heal your skin and muscles. In addition, it is full of vitamin B3 and amino acids (reduces the burden on the liver, prevents the formation of cholesterol in blood vessels). Of course, there are also Omega-3 fatty acids, which strengthen the immune system. Iodine, copper, selenium, phosphorus, zinc, magnesium ... It is a generously healthy fish!

Potatoes - rich in carbohydrates that will give you energy! In addition, potatoes are a real little treasure trove of vitamin C, calcium, phosphorus, potassium, and copper!

Garlic - regulates cholesterol levels, strengthens immunity, and lowers blood pressure! Of course, it is also rich in vitamin C, copper, calcium, selenium, and phosphorus.

Olive oil - easily digestible and has a beneficial effect on the heart and blood vessels. Rich in unsaturated fatty acids and fights cholesterol.

Lemon - this magnificent citrus will protect you all the way around! From bacteria, viruses, as a medicine for the liver, digestion, and blood count, heartburn, ... In addition, it lowers cholesterol and will help maintain the figure.

Arm yourself with these wonderful foods, prepare yourself a Red Juice ... or a Green one? It doesn't matter, you can even grab both!

What to do with the leftovers? 

  • If you have leftover salad dressing for the next day, wash the plain lettuce and stir the dressing into it. There you have, a salad to complement the main course is never tastier!
  • If you have any squid and potato salad left, just replace the olives with new ones, take out the potatoes and cook a new one. You can serve it as a side dish to the main course.



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