Spanish · Dinner
Spanish Fried Squid Rings (High-Protein)
Squid rings dredged in seasoned flour and fried until crisp, served over warm cannellini beans and chickpeas with garlic, lemon and parsley. This high-protein take on the Spanish tapas classic is finished with smoked paprika aioli and a lemon wedge for brightness.
$7
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
702Calories
54.3gProtein
29.6gFat
54.8gCarbs
6.8gSugar
8.9gFiber
1029mgSodium
329mgChol
4.9gSat Fat
980mgPotassium
150mgCalcium
4.6mgIron
1.9mcgVitamin B12
14mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Soak the squid rings in whole milk for 10 minutes to tenderize. Whisk flour, cornstarch, salt and pepper together in a shallow dish.
2
Warm
Heat cannellini beans, chickpeas, and minced garlic with 1 tbsp olive oil over medium-low heat for 4 minutes until warmed and garlic softens.
3
Fry
Heat vegetable oil to 350°F (175°C), then fry squid rings in two batches for 90 seconds each until golden and crisp. Drain on paper towels.
4
Plate
Spoon warm beans onto a plate, scatter with parsley, top with squid rings. Mix smoked paprika, mayonnaise and lemon juice; dollop aioli and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 18 oz509g squid, cleaned and cut into rings
- 2/3 cup160ml whole milk
- 2/3 cup86g all-purpose flour
- 4 tbsp4 tbsp cornstarch
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2 cup480ml vegetable oil, for frying
- 7 oz200g cannellini beans, cooked, drained
- 7 oz200g chickpeas, cooked, drained
- 2 tbsp2 tbsp olive oil
- 2 clove2 clove garlic
- 2 tbsp2 tbsp parsley
- 1 tsp1 tsp smoked paprika
- 4 tbsp4 tbsp mayonnaise
- 2 tsp2 tsp lemon juice
- 22 lemon wedge, for serving
