Greek · Dinner
Crispy Fried Squid Rings (High-Protein)
Squid rings are dredged in seasoned chickpea flour batter and shallow-fried until crisp, then finished with lemon juice, dried oregano, and fresh parsley in the Greek kalamari tradition. Served with a cannellini bean and yogurt dip on the side.
$7
20 minsPrep
12 minsCook
32 minsTotal
MediumLevel
Nutrition per serving
520Calories
51.2gProtein
23.5gFat
32.8gCarbs
2.2gSugar
7.1gFiber
768mgSodium
297mgChol
3.8gSat Fat
845mgPotassium
195mgCalcium
5.8mgIron
2.4mcgVitamin B12
12mgVitamin C
protein-rich
high-fiber
gluten-free
high-protein
Instructions
1
Prep
Pat the squid dry with paper towels. Whisk together chickpea flour, dried oregano, salt, black pepper, and minced garlic until evenly combined.
2
Fry
Heat the olive oil in a heavy skillet over medium-high heat until a pinch of flour sizzles instantly, then fry the squid for 2 to 3 minutes, turning once, until golden and crisp.
3
Assemble
Mash the cannellini beans with Greek yogurt, grated garlic, lemon juice, and a pinch of salt until mostly smooth.
4
Plate
Arrange the crispy squid on a plate with the bean dip alongside, scatter with lemon zest and fresh parsley, and serve immediately with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz427g squid, cleaned and cut into rings
- 7 oz200g cannellini beans, cooked and drained (a third of a 15 oz can)
- 4 tbsp60g plain Greek yogurt
- 1/2 cup60g chickpea flour, for dredging
- 1 tsp1 tsp dried oregano
- 1/2 tsp1/2 tsp salt, plus a pinch for the bean dip
- 1/2 tsp1/2 tsp black pepper
- 4 cloves4 cloves garlic
- 2 tbsp30ml lemon juice, plus 1 lemon wedge to serve
- 2 tsp2 tsp lemon zest
- 2 tbsp8g fresh parsley
- 2/3 cup160ml olive oil, for shallow-frying
