Low Fat Crunchy Squid Balls
Get ready to elevate your seafood appetizer game with these irresistible Low Fat Crunchy Squid Balls! Perfectly seasoned with garlic, salt, and pepper, these oven-baked delights combine fresh squid and protein-rich egg whites for a light yet flavorful bite. Coated with golden panko breadcrumbs and baked to crispy perfection, they offer all the crunch you crave without the guilt of deep frying. Quick and easy to prepare, these squid balls are ready in under an hour and pair beautifully with fresh lemon wedges and a sprinkle of parsley for a zesty finish. Whether served as a party starter or a healthy snack, this low-fat and high-protein recipe is sure to impress seafood lovers everywhere.
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Recipe Information
Ingredients
- 500 grams Fresh squid
- 2 large Egg whites
- 2 cloves Garlic, minced
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 3 tablespoons Cornstarch
- 1 cup Panko breadcrumbs
- 10 sprays Non-stick cooking spray
- 1 whole Lemon, cut into wedges
- 2 tablespoons Fresh parsley, chopped
Instructions
Clean the squid by removing the head, quill, and innards. Peel off the purple membrane and rinse thoroughly under cold water. Pat dry with paper towels.
Chop the squid into small pieces and place in a food processor. Pulse until a coarse paste forms. Do not over-process.
Transfer the squid paste into a mixing bowl. Add egg whites, minced garlic, salt, and black pepper. Mix until well combined.
Add cornstarch to the squid mixture and stir until the mixture holds together.
Form the mixture into balls about 1 inch in diameter. You should get approximately 16 balls.
Place panko breadcrumbs on a plate. Roll each squid ball in the panko until fully coated.
Preheat oven to 400°F (200°C).
Place the breaded squid balls on a baking sheet lined with parchment paper.
Spray the squid balls lightly with non-stick cooking spray.
Bake in the preheated oven for 20-25 minutes, turning halfway through, until golden brown and crunchy.
Remove from the oven and let cool slightly on a wire rack.
Serve with lemon wedges and sprinkle with fresh parsley for added flavor.
Nutrition Facts
Calories |
816 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 1856 mg | 81% | |
| Total Carbohydrate | 81.5 g | 30% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 4.3 g | ||
| Protein | 92.9 g | 186% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 215 mg | 17% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1447 mg | 31% | |
*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.
