Baked breaded squid rings with lemon or oven-baked gratin squid rings are light oven-baked squid rings, crispy and golden like fried.
I recommend buying cleaned squid from your trusted fishmonger.
In our dietary scheme, squid, octopus, cuttlefish, and calamari are foods marked with two asterisks, meaning to be consumed occasionally.
Although they are lean meats, they are a source of cholesterol, which should be limited.
The oven-baked gratin squid rings are an excellent alternative to fried squid rings.
In cases of hyperglycemia, prediabetes, and diabetes, it is advisable to avoid fried food.
Fats can cause a rise in blood sugar several hours after a meal, which can mean normal blood sugar levels at 2 hours but a spike at 4-6 or even 8 hours.
Simple, light, and healthy homemade breading using whole wheat breadcrumbs adhered with lemon juice instead of oil.
Remember to account for the breading in the total carb count of your meal.
Cooking in the oven or air fryer.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Electric Oven, Air Frying
- Cuisine: Italian
Ingredients
- 14 oz squid (or calamari or cuttlefish)
- to taste whole wheat breadcrumbs (or breadcrumbs)
- 2 tbsps Parmigiano Reggiano (grated)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- to taste lemon juice
- 1 drizzle extra virgin olive oil (raw)
- to taste lemon (in slices)
Recommended Tools
- 1 Colander
- Paper Towels kitchen
- 1 Soup Plate
- 1 Bowl
- 1 Baking Tray 10×11.5 in
- 1 parchment paper sheet
- 1 Tongs kitchen
- Oven electric
Preparation
I recommend buying cleaned squid from your trusted fishmonger.
Alternatively, cleaning the squid:
• pull the tentacles out of the body;
• this will also remove the innards and ink sac;
• continue cleaning the body by removing the skin and the backbone;
• continue cleaning the tentacles by removing the beak;
• rinse the body [inside and outside] and tentacles well under water.Cut the squid into rings and the tentacles into smaller pieces.
Wash them thoroughly under running water, let them drain in a colander, and pat dry with kitchen paper towels.
If possible, take the squid out of the fridge half an hour before cooking.
In a soup plate, pour:
• whole wheat breadcrumbs or breadcrumbs;
• grated cheese [optional];
• a pinch of salt;
• a pinch of pepper;
• chopped parsley;
and mix.Place the squid rings and tentacles in a bowl and drizzle with lemon juice.
Line a baking tray* with parchment paper.
* wide, breaded squid should not overlap.You can use kitchen tongs as a help.
[a few at a time, not all at once] Drain the rings* and tentacles, pass them through the breading making sure they adhere well, and place them on the baking tray in a single layer, avoiding overlap.
* for perfectly shaped rings, place them on the tray vertically, well open.Briefly preheat the oven.
Bake at 350°F in a fan oven for 20 minutes until the desired level of golden brown.Plate and drizzle with a little oil, serve with lemon slices and parsley.
Your oven-baked gratin squid rings are ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
You can find specific recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it according to the proportions and combinations indicated in your dietary plan.
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