Italian · Dinner
Fried Calamari Rings (Low-Calorie)
Squid rings dredged in seasoned flour and panko, then oven-baked and finished under the broiler until golden and crisp, replacing deep-frying to cut fat while keeping a crunchy shell. Served with lemon and marinara sauce for dipping.
$5
15 minsPrep
15 minsCook
30 minsTotal
MediumLevel
Nutrition per serving
313Calories
30.8gProtein
10.1gFat
23.2gCarbs
2.1gSugar
1.5gFiber
931mgSodium
471mgChol
3.2gSat Fat
490mgPotassium
185mgCalcium
2.9mgIron
1.4mcgVitamin B12
12mgVitamin C
low-calorie
gluten-free-adaptable
low-calorie
Instructions
1
Prep
Pat squid rings dry, preheat oven to 220C (425F), and line a baking sheet with a wire rack.
2
Set up three shallow bowls
flour, beaten egg, and panko mixed with parmesan, garlic powder, oregano, salt, and pepper.
3
Coat each squid ring in flour, then egg, then the panko mixture, pressing gently so crumbs adhere.
4
Rest the coated rings on the wire rack, uncovered, for 10 minutes at room temperature.
5
Mist rings generously with olive oil spray on both sides and bake at 220C (425F) for 8 minutes until pale gold.
6
Broil on high for 2 to 3 minutes, watching closely, until deep golden brown and firm to the touch.
7
Plate
Arrange calamari on a plate, squeeze lemon wedge over top, and serve marinara sauce alongside for dipping.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g squid, cleaned and cut into rings
- 4 tbsp4 tbsp all-purpose flour
- 22 large eggs, beaten
- 2/3 cup60g panko breadcrumbs
- 2 tbsp2 tbsp parmesan
- 1 tsp1 tsp garlic powder
- 1 tsp1 tsp dried oregano
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- olive oil spray
- 22 lemon wedge
- 4 tbsp4 tbsp marinara sauce
