Pan-Fried Calamari

If you love deep-fried calamari, try this healthier homemade version. Fresh or frozen squid is sold in many supermarkets and often comes trimmed and cleaned. When cooking, be sure to watch the clock carefully; calamari becomes rubbery if left in the oil for too long.

Serves: 4Hands-on: 20 minutesTotal: 20 minutesDifficulty: Medium

Serves: 4

Ingredients

  • 6 Tbsp. white whole-wheat flour
  • 3 Tbsp. cornmeal
  • 8 oz. squid tubes and tentacles washed and sliced into ¼"-thick rings
  • Olive oil for frying
  • 1 lemon, sliced in wedges

Directions

  • Measure flour and cornmeal into a zip-top plastic bag, seal, and shake well to combine. Add squid, seal, and shake well to coat.
  • Place a large skillet over medium heat. Add enough olive oil to reach a depth of 2".
  • Loop some floured rings over the handle of a wooden spoon until you have a good batch for frying; add rings to oil one by one in a clockwise fashion until pan is full. Keep an eye on the time—at the 2½ minute mark remove rings in clockwise order from your starting point in the pan.
  • Place cooked calamari on a plate lined with paper towels to drain until all squid has been cooked. Repeat process with remaining calamari until all are cooked.
  • Serve immediately with lemon wedges.

Recipe Information

Serves: 4

Ingredients

  • 6 Tbsp. white whole-wheat flour
  • 3 Tbsp. cornmeal
  • 8 oz. squid tubes and tentacles washed and sliced into ¼"-thick rings
  • Olive oil for frying
  • 1 lemon, sliced in wedges

Directions

  • Measure flour and cornmeal into a zip-top plastic bag, seal, and shake well to combine. Add squid, seal, and shake well to coat.
  • Place a large skillet over medium heat. Add enough olive oil to reach a depth of 2".
  • Loop some floured rings over the handle of a wooden spoon until you have a good batch for frying; add rings to oil one by one in a clockwise fashion until pan is full. Keep an eye on the time—at the 2½ minute mark remove rings in clockwise order from your starting point in the pan.
  • Place cooked calamari on a plate lined with paper towels to drain until all squid has been cooked. Repeat process with remaining calamari until all are cooked.
  • Serve immediately with lemon wedges.

Nutrition Information

Nutrition Information
Amount per serving
Calories180
Total Fat8g
Saturated Fat1g
Cholesterol130mg
Sodium25mg
Total Carbohydrate16g
Dietary Fiber2g
Sugars1g
Protein11g