Heart-Healthy Crispy Deep-Fried Squid
Indulge in the perfect balance of flavor and health with our Heart-Healthy Crispy Deep-Fried Squid recipe! This lightened-up take on a classic favorite combines tender, marinated squid rings with a whole wheat flour and spice coating for a crispy, golden finish. Flaxseed oil is used for frying, offering a heart-friendly alternative without compromising on crunch. Seasoned with garlic, paprika, and a touch of cayenne, these squid rings are packed with bold, aromatic flavors. Served with parsley and lemon wedges, this wholesome dish is ready in just 30 minutes and pairs perfectly with a fresh salad or dipping sauce. Ideal for seafood lovers seeking a healthy yet satisfying appetizer, this recipe delivers all the deliciousness with none of the guilt.
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Ingredients
- 500 grams squid, cleaned and cut into rings
- 1 cup whole wheat flour
- 1 tablespoon cornstarch
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons lemon juice
- 2 cups flaxseed oil (for frying)
- 2 large egg whites
- 2 tablespoons fresh parsley, chopped
- 2 whole lemon wedges
Directions
Step 1
In a medium bowl, combine the squid rings with the low-sodium soy sauce and lemon juice. Toss to coat evenly, and marinate in the refrigerator for 10 minutes.
Step 2
In another mixing bowl, whisk together whole wheat flour, cornstarch, garlic powder, onion powder, paprika, cayenne pepper, and black pepper.
Step 3
Heat the flaxseed oil in a deep fryer or a deep, heavy pot to 350°F (175°C). Ensure that there is enough oil for the squid to deep fry evenly.
Step 4
In a small bowl, beat the egg whites until frothy.
Step 5
Remove the squid from the marinade, shake off excess liquid, and dip each piece into the egg whites, allowing excess to drip off.
Step 6
Dredge the squid in the flour and spice mixture, coating evenly. Shake off any excess flour mixture before frying.
Step 7
Carefully add the squid to the hot oil in batches, avoiding overcrowding, and fry until golden brown and crispy, about 3 to 4 minutes per batch.
Step 8
Transfer the fried squid to a paper towel-lined plate to drain excess oil.
Step 9
Serve the crispy squid hot, garnished with fresh chopped parsley and accompanied by lemon wedges for extra zest.
Nutrition Facts
| Serving size | (1512.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 5182.7 |
| Total Fat 485.7g | 0% |
| Saturated Fat 36.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 1164.7mg | 0% |
| Sodium 2656.6mg | 0% |
| Total Carbohydrate 141.3g | 0% |
| Dietary Fiber 22.4g | 0% |
| Total Sugars 7.7g | |
| Protein 120.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 267.9mg | 0% |
| Iron 10.2mg | 0% |
| Potassium 2492.1mg | 0% |
Source of Calories