Italian · Dinner
Fried Calamari Rings (High-Protein)
Panko-crusted squid rings deep-fried until crisp, tossed with lemon zest and parsley, served alongside a garlicky cannellini bean puree and lemon-caper yogurt dip. The thick-cut squid and white bean puree deliver substantial protein and fiber while preserving the crunchy, briny, citrus-forward character of traditional calamari.
$7
20 minsPrep
10 minsCook
30 minsTotal
MediumLevel
Nutrition per serving
628Calories
52.3gProtein
24.8gFat
48.6gCarbs
3.9gSugar
8.1gFiber
842mgSodium
481mgChol
4.9gSat Fat
890mgPotassium
190mgCalcium
5.8mgIron
1.9mcgVitamin B12
14mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat squid rings dry with paper towels. Mince garlic, chop parsley and capers into separate bowls, and set aside.
2
Blitz
Combine cannellini beans, yogurt, lemon juice, half the garlic, and salt in a food processor; blitz until smooth, transfer to a bowl, and stir in capers.
3
Dredge
Set up three shallow bowls with seasoned flour, beaten egg, and panko. Coat each squid ring through flour, egg, then panko; press gently and lay on a tray.
4
Rest
Refrigerate the breaded rings uncovered for 10 minutes until the coating sets firmly.
5
Fry
Heat vegetable oil to 350°F in a deep pot over medium-high heat; fry squid in two batches 90 seconds to 2 minutes each until golden and firm, drain on paper towels.
6
Plate
Toss fried rings with remaining garlic, parsley, and lemon zest. Arrange on a plate with bean puree dip and lemon wedge; serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g squid
- 2/3 cup160g cannellini bean
- 4 tbsp60g plain yogurt
- 2 tsp2 tsp lemon juice
- 2 tsp2 tsp capers
- 1/2 cup60g all-purpose flour
- 2/3 cup70g panko breadcrumbs
- 22 eggs
- 4 cloves4 cloves garlic
- 4 tbsp10g parsley
- 1 tsp1 tsp lemon zest
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 4 cups950ml vegetable oil, for deep frying
- 22 lemon wedge, to serve
