Baked Calamari

The recipe Baked Calamari can be made in roughly 45 minutes. One portion of this dish contains approximately 56g of protein, 12g of fat, and a total of 678 calories. This dairy free and pescatarian recipe serves 2 and costs $5.56 per serving. 30 people were impressed by this recipe. A mixture of all purpose flour, eggs, tomato sauce, and a handful of other ingredients are all it takes to make this recipe so flavorful. It works well as a main course. It is brought to you by Kirbie Cravings. All things considered, we decided this recipe deserves a spoonacular score of 94%. This score is tremendous. Similar recipes are Baked Calamari, Christmas Eve Calamari | Calamari in Umido per la Vigilia di Natale, and Baked Stuffed Squid: Calamari Ripieni al Forno.

Servings: 2

 

Ingredients:

1/2 cup all purpose flour

2 large eggs

1/2 lemon (optional; tablespoon over calamari rings before serving)

2 cups Italian seasoned panko bread crumbs (you don't have to use Italian seasoned but I enjoyed the added flavor; please do use panko-style for a crunchier finish)

1 lb frozen squid rings

tomato sauce for dipping

Equipment:

baking paper

baking sheet

whisk

bowl

oven

Cooking instruction summary:

Preheat oven to 400F. Line 2 baking sheets with parchment paper. Completely defrost your squid rings. In a small bowl, whisk the 2 eggs and set aside. In a separate bowl, add the flour. In a third bowl, add the panko bread crumbs. Lightly coat a squid ring in flour, tapping ring against side of the bowl when finished so that any excess flour comes off. Dip your squid ring in egg to coat and then also tap it a few times to get off any excess egg drippings (You want to be careful to not have too much egg on your squid ring because you don't want the bread crumbs to get too moist. If the excess egg drippings end up in the bread crumbs, it will cause them to clump up and then they won't stick to the squid.). Roll your squid ring a few times in the panko crumbs until fully coated. Place squid ring onto baking sheet. Repeat with remaining rings. Bake for about 15-20 minutes until outer coating turns a golden brown. Flip rings over and bake an additional 10 minutes or until both sides are crunchy. Serve warm with tomato sauce. If desired, squeeze fresh lemon juice over finished calamari right before serving.

 

Step by step:


1. Preheat oven to 400F. Line 2 baking sheets with parchment paper. Completely defrost your squid rings. In a small bowl, whisk the 2 eggs and set aside. In a separate bowl, add the flour. In a third bowl, add the panko bread crumbs. Lightly coat a squid ring in flour, tapping ring against side of the bowl when finished so that any excess flour comes off. Dip your squid ring in egg to coat and then also tap it a few times to get off any excess egg drippings (You want to be careful to not have too much egg on your squid ring because you don't want the bread crumbs to get too moist. If the excess egg drippings end up in the bread crumbs, it will cause them to clump up and then they won't stick to the squid.).

2. Roll your squid ring a few times in the panko crumbs until fully coated.

3. Place squid ring onto baking sheet. Repeat with remaining rings.

4. Bake for about 15-20 minutes until outer coating turns a golden brown. Flip rings over and bake an additional 10 minutes or until both sides are crunchy.

5. Serve warm with tomato sauce. If desired, squeeze fresh lemon juice over finished calamari right before serving.


Nutrition Information:

Quickview
668k Calories
54g Protein
11g Total Fat
83g Carbs
51% Health Score
Limit These
Calories
668k
33%

Fat
11g
18%

  Saturated Fat
3g
20%

Carbohydrates
83g
28%

  Sugar
9g
11%

Cholesterol
714mg
238%

Sodium
1253mg
54%

Get Enough Of These
Protein
54g
110%

Copper
4mg
234%

Selenium
143µg
204%

Vitamin B2
1mg
97%

Phosphorus
769mg
77%

Vitamin B1
0.93mg
62%

Vitamin B3
12mg
60%

Vitamin B12
3µg
60%

Manganese
1mg
50%

Iron
8mg
45%

Folate
172µg
43%

Vitamin C
33mg
41%

Zinc
5mg
36%

Potassium
1220mg
35%

Vitamin E
5mg
34%

Magnesium
135mg
34%

Vitamin B5
2mg
28%

Fiber
6g
25%

Calcium
238mg
24%

Vitamin B6
0.44mg
22%

Vitamin A
881IU
18%

Vitamin K
7µg
7%

Vitamin D
1µg
7%

covered percent of daily need
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