Heart-Healthy Crispy Fried Squid Rings
Indulge in the delightful crunch of 'Heart-Healthy Crispy Fried Squid Rings,' a lighter take on the classic seafood favorite. This recipe transforms fresh squid into irresistibly golden bites, using whole wheat flour and cornstarch for a wholesome, crispy coating. Seasoned with paprika, garlic powder, and a hint of black pepper, these squid rings are bursting with flavor. Instead of traditional frying oils, we use heart-smart avocado oil, paired with egg whites and sparkling water for an airy, light breading that’s healthier without sacrificing taste. Quick to prepare in just 30 minutes, these crispy calamari rings are perfect as an appetizer or snack, especially when served with a splash of fresh lemon juice or your favorite dipping sauce. Savor the perfect balance of nutrition and indulgence with this better-for-you fried seafood recipe!
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Recipe Information
Ingredients
- 500 grams Fresh squid
- 150 grams Whole wheat flour
- 50 grams Cornstarch
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 large Egg whites
- 120 milliliters Sparkling water
- 2 tablespoons Lemon juice
- 200 milliliters Avocado oil
Instructions
Clean the squid by removing the head and innards, then peel away the purple skin. Slice the cleaned squid into rings about 1 cm thick.
In a bowl, mix together the whole wheat flour, cornstarch, paprika, garlic powder, black pepper, and salt.
In another bowl, whisk the egg whites with the sparkling water and lemon juice until frothy.
Dip the squid rings into the egg white mixture, allowing any excess to drip off, then coat them thoroughly in the flour mixture.
Heat the avocado oil in a large frying pan over medium-high heat until it reaches around 180°C (350°F).
Carefully place the coated squid rings into the hot oil, ensuring not to overcrowd the pan, and fry them in batches if necessary.
Fry the squid rings for 2-3 minutes on each side, until they are golden and crispy.
Use a slotted spoon to remove the fried squid rings and place them on a paper towel-lined plate to absorb excess oil.
Serve hot with a side of lemon wedges or your favorite dipping sauce.
Nutrition Facts
Calories |
2837 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 192.7 g | 247% | |
| Saturated Fat | 28.5 g | 142% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 1533 mg | 67% | |
| Total Carbohydrate | 177.7 g | 65% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 2.3 g | ||
| Protein | 106.3 g | 213% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 239 mg | 18% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 2072 mg | 44% | |
*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.
