Low Fat Crunchy Squid Balls
Delight your taste buds with these Low Fat Crunchy Squid Balls, a healthier twist on a classic seafood favorite! These golden bites are crafted from fresh squid and seasoned with garlic, salt, and pepper, delivering a flavorful punch in every bite. Lightened up with the use of egg whites and baked to crisp perfection instead of fried, these squid balls are coated in airy panko breadcrumbs for an irresistibly crunchy texture. The quick prep of just 20 minutes and minimal cooking spray make them ideal for health-conscious foodies craving something deliciously different. Serve your squid balls with a squeeze of fresh lemon and a sprinkle of parsley for a zesty finish, and enjoy a guilt-free, protein-packed appetizer that's as satisfying as it is simple to make! Perfect for dinner parties or light meals, this recipe combines bold flavors and crisp textures with a low-fat twist.
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Ingredients
- 500 grams Fresh squid
- 2 large Egg whites
- 2 cloves Garlic, minced
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 3 tablespoons Cornstarch
- 1 cup Panko breadcrumbs
- 10 sprays Non-stick cooking spray
- 1 whole Lemon, cut into wedges
- 2 tablespoons Fresh parsley, chopped
Directions
Step 1
Clean the squid by removing the head, quill, and innards. Peel off the purple membrane and rinse thoroughly under cold water. Pat dry with paper towels.
Step 2
Chop the squid into small pieces and place in a food processor. Pulse until a coarse paste forms. Do not over-process.
Step 3
Transfer the squid paste into a mixing bowl. Add egg whites, minced garlic, salt, and black pepper. Mix until well combined.
Step 4
Add cornstarch to the squid mixture and stir until the mixture holds together.
Step 5
Form the mixture into balls about 1 inch in diameter. You should get approximately 16 balls.
Step 6
Place panko breadcrumbs on a plate. Roll each squid ball in the panko until fully coated.
Step 7
Preheat oven to 400°F (200°C).
Step 8
Place the breaded squid balls on a baking sheet lined with parchment paper.
Step 9
Spray the squid balls lightly with non-stick cooking spray.
Step 10
Bake in the preheated oven for 20-25 minutes, turning halfway through, until golden brown and crunchy.
Step 11
Remove from the oven and let cool slightly on a wire rack.
Step 12
Serve with lemon wedges and sprinkle with fresh parsley for added flavor.
Nutrition Facts
| Serving size | (664.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 816.5 |
| Total Fat 10.8g | 0% |
| Saturated Fat 1.8g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 1165mg | 0% |
| Sodium 1856.3mg | 0% |
| Total Carbohydrate 81.5g | 0% |
| Dietary Fiber 2.7g | 0% |
| Total Sugars 4.3g | |
| Protein 92.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 214.9mg | 0% |
| Iron 5.6mg | 0% |
| Potassium 1446.6mg | 0% |
Source of Calories