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.