dish
Oven "Fried" Squid

8
Serves
228
Calories
13
Nutrients
16
Vitamins

Ingredients

2 pounds cleaned squid
1 3/4 cups all-purpose white flour
3/4 cup very fine, white cornmeal
2 tablespoons extra virgin olive oil or spray oil

Cooking Instructions

1. Preheat the oven to 450°F. 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

Nutrition Information

Number of Servings: 8
Calories
228
Protein
21 g
Total Carbohydrate
20 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
0 g
Total Fat
6 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
291 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
39 %
Percent Calories from Carbohydrate
37 %
Percent Calories from Fat
25 %
Vitamin A
77 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
1 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
0 mg
Vitamin B12
2 mcg
Biotin
1 mcg
Vitamin C
5 mg
Vitamin D
3 IU
Folate
45 mcg
Vitamin E
4 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
43 mg
Iron
2 mg
Phosphorus
268 mg
Potassium
308 mg
Sodium
187 mg
Zinc
2 mg