Please every member of the family with our 2-in-1 meals! These kid-friendly, crunchy calamari rings are designed to be prepared alongside an adult-friendly salt-and-pepper calamari salad (see related recipe).
Ingredients
- 1/3 cup cornflour
- 1/2 cup dried panko breadcrumbs
- 1 egg
- 1/2 Lebanese cucumber, half cut into batons, half thinly sliced
- 1/2 baby cos lettuce heart, leaves separated
- 1/2 large carrot, cut into batons
- 300g cleaned fresh calamari tubes
- Rice bran oil, for shallow frying
Method
- Step 1Place cornflour on a plate. Season with salt. Place breadcrumbs on another plate. Whisk egg in a shallow dish.
- Step 2Place cucumber batons, baby cos leaves and half the carrot in a small bowl.
- Step 3Cut calamari into 1cm-thick rings (see note). Pat dry with paper towel.
- Step 4Lightly toss calamari rings in cornflour. Dip in egg, then in breadcrumbs.
- Step 5Pour enough oil into a large, deep heavy-based frying pan to come 5mm up side of pan. Heat over medium-high heat until hot. Cook calamari rings, in batches, for 2 to 3 minutes or until light golden.
- Step 6Drain on paper towel. Serve with sides. (see note)
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1766 kj
Energy
13.4g
Fat Total
3.5g
Saturated Fat
3.4g
Fibre
33.4g
Protein
392mg
Cholesterol
908mg
Sodium
40.2g
Carbs (total)
All nutrition values are per serve
Notes
Cook’s note: Use the thin end of calamari tubes to make calamari rings.
Serving suggestion: Combine 2 tablespoons Taylor’s mango dressing with 2 teaspoons cold water. Serve calamari with carrot, cucumber, cos leaves and dressing.
- Author: Lucy Nunes
- Image credit: Andrew Young
- Publication: Super Food Ideas
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