A healthier baked version of calamari rings. These crunchy coated squid rings make a great appetizer or side dish.
I love ordering calamari at restaurants but it’s quite easy to make at home too. And it’s even easier and healthier if you don’t have to deal with frying them.
I started with a package of squid rings. They are already pre-cut so you don’t have to deal with cleaning and cutting squid.
These squid rings are coated in panko crumbs and baked until crunchy.
I served them with tomato sauce, which is my favorite way to eat them!
I’m slowly easing my husband back into healthy eating. This week we’re doing healthier swaps. Next week I’m bringing back low-carb cauliflower and zucchini recipes!
Baked Calamari
Ingredients
- 1 lb frozen squid rings
- 2 large eggs
- 1/2 cup all purpose flour
- 2 cups Italian seasoned panko bread crumbs you don't have to use Italian seasoned but I enjoyed the added flavor; please do use panko-style for a crunchier finish
- tomato sauce for dipping
- 1/2 lemon optional; squeeze over calamari rings before serving
Instructions
- Preheat oven to 400°F. Line 2 baking sheets with parchment paper.
- Completely defrost your squid rings. In a small bowl, whisk the 2 eggs and set aside. In a separate bowl, add the flour. In a third bowl, add the panko bread crumbs.
- Lightly coat a squid ring in flour, tapping ring against side of the bowl when finished so that any excess flour comes off. Dip your squid ring in egg to coat and then also tap it a few times to get off any excess egg drippings (You want to be careful to not have too much egg on your squid ring because you don't want the bread crumbs to get too moist. If the excess egg drippings end up in the bread crumbs, it will cause them to clump up and then they won't stick to the squid.). Roll your squid ring a few times in the panko crumbs until fully coated. Place squid ring onto baking sheet. Repeat with remaining rings.
- Bake for about 15-20 minutes until outer coating turns a golden brown. Flip rings over and bake an additional 10 minutes or until both sides are crunchy. Serve warm with tomato sauce. If desired, squeeze fresh lemon juice over finished calamari right before serving.
Nutrition
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
Looking forward to making this recipe, Got some calamari steaks that I want to cut into wide strips and do this recipe. Do you think you could prepare this up to baking ahead of time and then bake right before serving?
You could probably prepare them a few hours ahead before baking them. If you do them too far in advance the breading may get soggy and not crisp up the same. Let us know if you try this!
This recipe works wonders! Saves a lot of time, calories, & mess by avoiding deep frying. But you MUST use panko! Even T2 diabetics can enjoy a small amount of this dish (used as appetizer, not entree). If it’s available where you are, don’t just use the cut rings – the tentacle pieces have more flavor! (in our opinion) Even now with hub’s end-stage renal failure, we make this occasionally – a real treat!
Extremely easy to follow, with excellent results.
I’m glad the recipe worked out for you!
These were good! Mine seemed dry but I used just regular, unseasoned bread crumbs.
I think you’ll find it’s not dry with panko breadcrumbs. It definitely makes a difference
Do you not need to drizzle any oIL before baking?
Love this healthy recipe. Thank you.
no you do not