Recipe Summary

Prep time: 5 mins
Cook time: 10 mins
Yield: 8 servings

Ratings & Reviews

User rating:rating

Rated by 4 visitors

This recipe is...

  • low in fat
  • rich in protein
  • lower in carbs
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Oven "Fried" Squid

This recipe serves:  8
2 pounds cleaned squid
salt to taste
freshly ground black pepper
1 3/4 cups all-purpose white flour
1 egg
2 egg whites
3/4 cup very fine, white cornmeal
2 tablespoons extra virgin olive oil or spray oil
Cooking Instructions
1. Preheat the oven to 450F. Cut the squid bodies widthwise into 1/4 inch rings. Blot dry with paper towels. Leave the tentacles whole. Season the squid with salt and pepper.

2. Place 1 cup of the flour in a shallow bowl and season with salt and pepper. Place the egg and whites in another bowl and beat well with a fork. Combine the remaining 3/4 cup flour with the cornmeal in a third shallow bowl. Add salt and pepper and whisk to mix.

3. Use 1/3 of the oil to oil a large nonstick frying pan. Dip each piece of squid first in flour, shaking off the excess, then in egg mixture, and finally in the cornmeal, again shaking off the excess. Place the squid in a single layer on the baking sheet. Drizzle or spray the remaining oil on top.

4. Bake the squid until crisp and golden brown, 8 to 10 minutes, turning with a spatula to insure even browning. Serve at once.

Serving Size: 1/4 pound squid

Nutritional Information

Number of Servings: 8

Per Serving

  • Calories
  • 228
  • Carbohydrate
  • 20 g
  • Fat
  • 6 g
  • Fiber
  • 1 g
  • Protein
  • 21 g
  • Saturated Fat
  • 1 g
  • Sodium
  • 187 mg