Low Fat Salt and Pepper Squid
Transform your favorite seafood dish into a healthier delight with this Low Fat Salt and Pepper Squid recipe – a quick and easy way to enjoy crispy, flavorful squid without the deep fryer. Marinated in zesty lemon juice and coated in a light, seasoned cornstarch mixture, these tender squid rings are pan-seared to golden perfection using just a spritz of cooking spray. Infused with bold flavors like garlic powder, paprika, and freshly cracked black pepper, every bite delivers crunchy satisfaction without excess oil. Finished with a sprinkle of fresh spring onions, this low-fat version of the classic salt and pepper squid is perfect for a crowd-pleasing appetizer or a light main dish. Ready in just 30 minutes, it’s ideal for busy weeknights while keeping calories in check. Enjoy with a squeeze of lemon or a side of your favorite dipping sauce!
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Recipe Information
Ingredients
- 500 grams Squid tubes
- 2 tablespoons Lemon juice
- 2 large Egg whites
- 3 tablespoons Cornstarch
- 1 teaspoon Black pepper
- 1 teaspoon Salt
- 1 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 2 Spring onions
- Cooking spray
Instructions
Clean the squid tubes by removing any remnants inside, then rinse them under cold water. Pat dry with paper towels.
Cut the squid tubes into rings about 1 cm wide. Place in a bowl and add the lemon juice, tossing to coat. Set aside for 10 minutes to marinate.
Beat the egg whites in a separate bowl until frothy. Set aside.
In another bowl, combine the cornstarch, black pepper, salt, garlic powder, and paprika. Mix well.
Drain the squid and pat it dry again if necessary. Dip each piece into the egg whites, allowing excess to drip off, then coat with the cornstarch mixture.
Spray a large non-stick skillet with cooking spray and heat over medium-high heat.
Add the squid in a single layer, cooking in batches if needed to avoid overcrowding the pan. Cook for about 2-3 minutes on each side or until golden and cooked through.
Slice the spring onions and scatter them over the cooked squid before serving.
Serve immediately with your choice of dipping sauce or a squeeze of fresh lemon.
Nutrition Facts
Calories |
678 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 2728 mg | 119% | |
| Total Carbohydrate | 60.0 g | 22% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 6.1 g | ||
| Protein | 89.7 g | 179% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 329 mg | 25% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 2002 mg | 43% | |
*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.
