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Healthy Oven 'Fried' Squid




Source of Recipe


Marla


List of Ingredients




Healthy Oven 'Fried' Squid


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


Recipe




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 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.

Nutrition Facts
Serving size: 1/4 pound squid
Calories 228
Total Fat 6 g
Saturated Fat 1 g
Protein 21 g
Total Carbohydrate 20 g
Dietary Fiber 1 g
Sodium 187 mg
Percent Calories from Fat 25%
Percent Calories from Protein 39%
Percent Calories from Carbohydrate 37%

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