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SQUID, OVEN 'FRIED' SQUID

Fast & Fit: 150 Quick & Healthy Everyday Recipes Ready in Just 30 Minutes or Less
by Ellen Haas
(Recipe by FoodFit Chef Steven Raichlen)
Serving size: 1/4 pound squid
Serves: 8



Ingredients

• 2 pounds squid, cleaned
• salt and freshly ground pepper to taste
• 1 3/4 cups all-purpose flour
• 1 egg
• 2 egg whites
• 3/4 cup very finely ground white cornmeal
• 2 tablespoons extra virgin olive oil or cooking spray


Cooking Instructions
1.
Preheat the oven to 450°F. Cut the squid bodies widthwise into 1/4-inch rings, leaving the tentacles whole. Blot dry with paper towels. Season the squid with salt and pepper.

2. Place 1 cup of the flour in a shallow bowl and season with salt and pepper. Place the egg and whites in another bowl and beat well with a fork. Combine the remaining 3/4 cup flour with the cornmeal in a third shallow bowl. Add salt and pepper and whisk to mix.

3. Oil a large nonstick frying pan using 1/3 of the oil. Dip each piece of squid into the flour, shaking off the excess, then into egg mixture, and finally into the cornmeal, again shaking off the excess. Place the squid in a single layer on the baking sheet. Drizzle or spray the remaining oil on top.

4. Bake the squid until crisp and golden brown, 8 to 10 minutes, turning with a spatula to ensure even browning. Serve at once.

Nutrition Information
Per Serving: Calories 228; Fat 6 g; Protein 21 g; Sodium 187 mg; Carbohydrate 20 g; Fiber 1 g; Saturated Fat 1 g

 

 

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