Low Fat Fried Calamari Rings
Satisfy your craving for crispy fried seafood with this guilt-free recipe for Low Fat Fried Calamari Rings! These golden-brown bites are baked, not deep-fried, making them a lighter alternative to traditional fried calamari without skimping on flavor. Coated in a seasoned blend of whole wheat flour, cornstarch, and aromatic spices like garlic and cayenne, each tender calamari ring is baked to a crunchy perfection with a quick spritz of olive oil spray. Ready in just 30 minutes and served with fresh parsley and zesty lemon wedges, these oven-baked calamari rings are perfect for a healthy appetizer, snack, or main dish. Enjoy crispy indulgence with fewer calories—your taste buds (and waistline) will thank you!
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Ingredients
- 500 grams Calamari rings, cleaned
- 120 grams Whole wheat flour
- 60 grams Cornstarch
- 1 teaspoon Baking powder
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 large Egg whites
- 120 milliliters Low-fat milk
- 0 as needed Olive oil spray
- 1 whole Lemon wedges
- 2 tablespoons Fresh parsley, chopped
Directions
Step 1
Preheat your oven to 220°C (425°F) and prepare a baking sheet by lining it with parchment paper.
Step 2
In a large mixing bowl, combine the whole wheat flour, cornstarch, baking powder, cayenne pepper, garlic powder, onion powder, salt, and black pepper.
Step 3
In another bowl, whisk together the egg whites and low-fat milk until fully combined.
Step 4
Dip each calamari ring first into the milk-egg mixture, allow excess to drip off, then coat thoroughly with the flour mixture. Shake off any excess flour.
Step 5
Place the coated calamari rings onto the prepared baking sheet in a single layer, ensuring they do not touch each other.
Step 6
Lightly spray the rings with olive oil spray to ensure they crisp up nicely in the oven.
Step 7
Bake in the preheated oven for about 8-10 minutes, flipping the rings halfway through the cooking time, until they are golden brown and crispy.
Step 8
Once done, remove the calamari from the oven and let it cool slightly.
Step 9
Serve the low-fat fried calamari rings immediately, garnished with fresh parsley and lemon wedges on the side.
Nutrition Facts
| Serving size | (1021.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1368.8 |
| Total Fat 13.6g | 0% |
| Saturated Fat 4.3g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 1174.3mg | 0% |
| Sodium 3347.5mg | 0% |
| Total Carbohydrate 181.6g | 0% |
| Dietary Fiber 19.1g | 0% |
| Total Sugars 9.5g | |
| Protein 128.3g | 0% |
| Vitamin D 50.4IU | 0% |
| Calcium 380.7mg | 0% |
| Iron 8.9mg | 0% |
| Potassium 2292.2mg | 0% |
Source of Calories