Not Fried Calamari!

 My dad ordered fried calamari for dinner the other night (we were visiting my folks in PA). They were fantastic. Fact is, protein-rich calamari appetizers are one of the most delicious ways to start a meal, but the dish is almost always deep fried. Read what happens to calamari's stellar nutrition stats when you toss them in the fryer:

Raw calamari (3.5 ounces)

Calories: 92

Fat: 1 g

Saturated fat: 0.4 g

Sodium: 44 mg

Fried calamari (appetizer portion, about 1 cup)

Calories: 360-890

Fat: 22-54 g

Saturated fat: 5-8 g

Sodium: 2340 mg

Not to worry! I have an incredible, MUCH healthier, baked version.

 
Crispy Baked Calamari

Cooking spray

1 pound calamari, tubes and tentacles

1 1/2 cups panko bread crumbs

1/2 cup white tortilla chip pieces (2 inch pieces)

1 tablespoon powdered ranch dressing mix

1 1/4 cups low-fat buttermilk

1/2 cup plus 2 tablespoons all-purpose flour

1/4 teaspoon ground black pepper

Preheat oven to 400 degrees.  Coat two large baking sheets with cooking spray.

Pat calamari dry with a paper towel. Cut tubes crosswise into 1/2-inch thick rings (do not cut tentacles). Set aside.

Combine panko, tortilla chips and seasoning in a food processor and process until finely ground.  Transfer mixture to a bowl. 

In a separate bowl, whisk together buttermilk, 2 tablespoons of the flour and black pepper. Place remaining 1/2 cup of flour in a large freezer bag. 

Add calamari rings and tentacles to the bag with the flour and shake to coat. Working in batches, dip the flour-coated calamari into buttermilk mixture and then into panko mixture. Arrange calamari, in a single layer, on prepared baking sheets. Spray the surface with cooking spray.

Bake 15-20 minutes, until calamari is tender and coating is crisp and golden brown.

Serves 4

Nutrition Info Per Serving (7.25 ounces, about 1 cup)
Calories: 353
Total Fat: 3.6 grams
Saturated Fat: <1 gram
Total Carbohydrate: 39 grams
Sugars: 3 grams
Protein: 24 grams
Sodium: 507 milligrams
Cholesterol: 267 milligrams
Fiber: 2 grams