Spanish · Dinner
Spanish Fried Squid Rings (Low-Calorie)
Shallow-fried squid rings from Spanish coastal cooking, lightly coated in seasoned flour and pan-fried in olive oil to keep fat minimal. Crisp exterior, tender squid within. Finished with fresh lemon and smoked paprika, served alongside a garlic-yogurt dip and fresh parsley.
$5
12 minsPrep
8 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
344Calories
29.4gProtein
14.2gFat
26.1gCarbs
1.6gSugar
1.3gFiber
765mgSodium
409mgChol
2.9gSat Fat
420mgPotassium
90mgCalcium
1.4mgIron
1.3mcgVitamin B12
9mgVitamin C
low-calorie
gluten-free-adaptable
low-calorie
Instructions
1
Prep
Pat squid rings dry with paper towels. Toss with flour, cornstarch, smoked paprika, salt and pepper until evenly coated.
2
Build
Mince the garlic and stir with yogurt and lemon juice to make the dip; refrigerate until serving.
3
Fry
Heat olive oil in a nonstick skillet over medium-high heat until it shimmers, then lay squid in a single layer and cook 90 seconds per side until golden and crisp, working in batches.
4
Plate
Arrange squid rings on a plate with the garlic-yogurt dip, scatter parsley over top and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g squid, cleaned and cut into rings
- 6 tbsp48g all-purpose flour
- 2 tbsp16g cornstarch
- 1 tsp1 tsp smoked paprika
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 2 tbsp30ml olive oil
- 2 clove2 clove garlic
- 4 tbsp60g plain yogurt
- 2 tsp10ml lemon juice, plus 1 lemon wedge to serve
- 2 tsp2 tsp fresh parsley
