Low Fat Salt and Pepper Squid
Dive into the guilt-free indulgence of Low Fat Salt and Pepper Squid, a healthier twist on the classic seafood favorite. Tender squid rings are marinated in zesty lemon juice, then coated in a light, flavorful blend of cornstarch, black pepper, garlic powder, and paprika. Rather than deep-frying, this dish is pan-fried with a quick spritz of cooking spray, ensuring a crispy exterior without the excess oil. Topped with fresh spring onions for a burst of flavor and served with your favorite dipping sauce or a squeeze of lemon, this quick and easy recipe is perfect for weeknight dinners or light appetizers. Ready in just 30 minutes and packed with flavor, it’s a must-try for anyone looking to enjoy a low-fat, protein-rich seafood dish!
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Ingredients
- 500 grams Squid tubes
- 2 tablespoons Lemon juice
- 2 large Egg whites
- 3 tablespoons Cornstarch
- 1 teaspoon Black pepper
- 1 teaspoon Salt
- 1 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 2 Spring onions
- 0 Cooking spray
Directions
Step 1
Clean the squid tubes by removing any remnants inside, then rinse them under cold water. Pat dry with paper towels.
Step 2
Cut the squid tubes into rings about 1 cm wide. Place in a bowl and add the lemon juice, tossing to coat. Set aside for 10 minutes to marinate.
Step 3
Beat the egg whites in a separate bowl until frothy. Set aside.
Step 4
In another bowl, combine the cornstarch, black pepper, salt, garlic powder, and paprika. Mix well.
Step 5
Drain the squid and pat it dry again if necessary. Dip each piece into the egg whites, allowing excess to drip off, then coat with the cornstarch mixture.
Step 6
Spray a large non-stick skillet with cooking spray and heat over medium-high heat.
Step 7
Add the squid in a single layer, cooking in batches if needed to avoid overcrowding the pan. Cook for about 2-3 minutes on each side or until golden and cooked through.
Step 8
Slice the spring onions and scatter them over the cooked squid before serving.
Step 9
Serve immediately with your choice of dipping sauce or a squeeze of fresh lemon.
Nutrition Facts
| Serving size | (832.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 677.6 |
| Total Fat 7.8g | 0% |
| Saturated Fat 2.1g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 1165mg | 0% |
| Sodium 2727.7mg | 0% |
| Total Carbohydrate 60.0g | 0% |
| Dietary Fiber 6.8g | 0% |
| Total Sugars 6.1g | |
| Protein 89.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 328.7mg | 0% |
| Iron 6.7mg | 0% |
| Potassium 2001.9mg | 0% |
Source of Calories