The baked light breaded calamari rings with lemon are crispy and golden as if fried.
I recommend buying the squid from your trusted fishmonger already cleaned.
In our dietary plan, squid, octopus, cuttlefish, and totani are among the foods marked with two asterisks, meaning to be consumed occasionally.
In fact, although they are lean meat mollusks, they are a source of cholesterol which should be limited.
The baked breaded calamari rings are an excellent alternative to fried calamari rings.
In case of hyperglycemia, prediabetes, and diabetes, it is advisable to avoid fried food.
Fats, in fact, can cause an increase in blood sugar several hours after eating, which can mean normal blood sugar levels 2 hours later but a spike at 4-6 or even 8 hours.
Homemade simple, light, and healthy breading made with whole wheat breadcrumbs and semolina made to adhere with lemon juice instead of oil.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
Oven baking.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- 14 oz squid (or totani or cuttlefish)
- 3/4 cup whole wheat breadcrumbs (or breadcrumbs)
- 3 tbsp semolina
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon thyme (or chopped parsley)
- to taste lemon juice
- 1 drizzle extra virgin olive oil (raw)
- to taste lemon (sliced)
Suggested Tools
- 1 Colander
- Paper Towels kitchen
- 1 Deep Plate
- 1 Bowl
- 1 Baking Sheet 10×11 inches
- 1 parchment paper sheet
- 1 Tongs kitchen
- Oven electric
Preparation
I recommend buying the squid from your trusted fishmonger asking for them already cleaned.
If necessary, cleaning the squid:
• pull the head with the tentacles out of the sac along with the ink sac if the squid has one;
• remove the cartilage from the mantle;
• remove the insides from the sac;
• continue cleaning the sac by pulling the skin off;
• rinse the sac well under water [externally and internally];
• continue cleaning the tentacles by removing the eyes and extracting the tooth;
• rinse the 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 the remaining water with kitchen paper towels.
If possible, take the squid out of the fridge half an hour before cooking.
In a deep plate, pour:
• whole wheat breadcrumbs or breadcrumbs;
• semolina;
• a pinch of salt;
• a pinch of pepper;
• leaves of lemon thyme [or chopped parsley];
and mix.Place the squid rings and tentacles in a bowl and drizzle with lemon juice.
Line a baking sheet* with parchment paper.
* ample, breaded calamari should not be stacked.You can use kitchen tongs.
[a few at a time, not all together] Drain the rings* and tentacles, roll them in the breading to make them adhere well, and place them on the baking sheet in a single layer, avoiding stacking.
* if you want perfect rings, place them on the baking sheet vertically, well-opened.
Briefly preheat the oven.
Bake at 356°F with the fan on for 25 minutes and until the desired golden color is reached.Plate.
Drizzle with a little olive oil and serve with lemon slices and lemon thyme or parsley.Your baked light breaded calamari rings are ready.
Enjoy your meal!
• baked breaded totani rings with lemon entirely breaded with whole wheat breadcrumbs without semolina.
Notes
Hyperglycemia, prediabetes, and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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