Heart-Healthy Crispy Deep-Fried Squid
Experience a guilt-free indulgence with Heart-Healthy Crispy Deep-Fried Squid, a lighter twist on a beloved classic. This recipe keeps your health in mind without sacrificing flavor, featuring tender squid rings marinated in zesty lemon juice and low-sodium soy sauce for a punch of umami. The squid is coated in a seasoned blend of whole wheat flour, cornstarch, and fragrant spices like paprika, garlic powder, and cayenne for a perfectly crispy texture with every bite. Fried in nutrient-rich flaxseed oil and served with fresh parsley and vibrant lemon wedges, this dish offers a balance of crunch and freshness. Perfect as an appetizer or main course, this heart-healthy option satisfies your cravings while supporting your lifestyle goals.
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Recipe Information
Ingredients
- 500 grams squid, cleaned and cut into rings
- 1 cup whole wheat flour
- 1 tablespoon cornstarch
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons lemon juice
- 2 cups flaxseed oil (for frying)
- 2 large egg whites
- 2 tablespoons fresh parsley, chopped
- 2 whole lemon wedges
Instructions
In a medium bowl, combine the squid rings with the low-sodium soy sauce and lemon juice. Toss to coat evenly, and marinate in the refrigerator for 10 minutes.
In another mixing bowl, whisk together whole wheat flour, cornstarch, garlic powder, onion powder, paprika, cayenne pepper, and black pepper.
Heat the flaxseed oil in a deep fryer or a deep, heavy pot to 350°F (175°C). Ensure that there is enough oil for the squid to deep fry evenly.
In a small bowl, beat the egg whites until frothy.
Remove the squid from the marinade, shake off excess liquid, and dip each piece into the egg whites, allowing excess to drip off.
Dredge the squid in the flour and spice mixture, coating evenly. Shake off any excess flour mixture before frying.
Carefully add the squid to the hot oil in batches, avoiding overcrowding, and fry until golden brown and crispy, about 3 to 4 minutes per batch.
Transfer the fried squid to a paper towel-lined plate to drain excess oil.
Serve the crispy squid hot, garnished with fresh chopped parsley and accompanied by lemon wedges for extra zest.
Nutrition Facts
Calories |
5183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 485.7 g | 623% | |
| Saturated Fat | 36.8 g | 184% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 2657 mg | 116% | |
| Total Carbohydrate | 141.3 g | 51% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 7.7 g | ||
| Protein | 120.5 g | 241% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 268 mg | 21% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 2492 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
