Heart-Healthy Crispy Fried Squid Rings
Satisfy your cravings guilt-free with these Heart-Healthy Crispy Fried Squid Rings—a lighter take on a classic favorite. This recipe swaps traditional frying oils for nutrient-rich avocado oil and incorporates whole wheat flour for an added boost of fiber, making it a perfect choice for health-conscious seafood lovers. The secret lies in the sparkling water and egg white batter, which creates an irresistibly airy and crispy coating without unnecessary heaviness. Seasoned to perfection with paprika, garlic powder, and a splash of zesty lemon juice, these tender squid rings are golden fried in just minutes. Serve them hot with fresh lemon wedges or your favorite dipping sauce for an elegant appetizer or delightful snack. Ideal for a quick 30-minute meal, these squid rings prove that indulgence can also be heart-smart!
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Ingredients
- 500 grams Fresh squid
- 150 grams Whole wheat flour
- 50 grams Cornstarch
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 large Egg whites
- 120 milliliters Sparkling water
- 2 tablespoons Lemon juice
- 200 milliliters Avocado oil
Directions
Step 1
Clean the squid by removing the head and innards, then peel away the purple skin. Slice the cleaned squid into rings about 1 cm thick.
Step 2
In a bowl, mix together the whole wheat flour, cornstarch, paprika, garlic powder, black pepper, and salt.
Step 3
In another bowl, whisk the egg whites with the sparkling water and lemon juice until frothy.
Step 4
Dip the squid rings into the egg white mixture, allowing any excess to drip off, then coat them thoroughly in the flour mixture.
Step 5
Heat the avocado oil in a large frying pan over medium-high heat until it reaches around 180°C (350°F).
Step 6
Carefully place the coated squid rings into the hot oil, ensuring not to overcrowd the pan, and fry them in batches if necessary.
Step 7
Fry the squid rings for 2-3 minutes on each side, until they are golden and crispy.
Step 8
Use a slotted spoon to remove the fried squid rings and place them on a paper towel-lined plate to absorb excess oil.
Step 9
Serve hot with a side of lemon wedges or your favorite dipping sauce.
Nutrition Facts
| Serving size | (1108.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2837.1 |
| Total Fat 192.7g | 0% |
| Saturated Fat 28.5g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 1165mg | 0% |
| Sodium 1533.0mg | 0% |
| Total Carbohydrate 177.7g | 0% |
| Dietary Fiber 20.2g | 0% |
| Total Sugars 2.3g | |
| Protein 106.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 238.9mg | 0% |
| Iron 9.6mg | 0% |
| Potassium 2072.4mg | 0% |
Source of Calories