The oven-baked breaded squid rings or oven-baked gratin squid rings are crunchy and golden like fried.
Coating is preferably made with whole wheat breadcrumbs.
To make it stick, use lemon juice instead of oil.
Don’t forget to account for the coating in the total carbohydrate count of your meal.
Cooking in the oven or air fryer.
A tasty and light fish main course.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Electric Oven, Air Frying
- Cuisine: Italian
Ingredients
- 14.11 oz squid (or calamari or cuttlefish)
- to taste breadcrumbs (or whole wheat breadcrumbs)
- 2 tbsp cheese (grated: caciocavallo, grana, or parmesan)
- 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 (sliced)
Recommended Tools
- Knife
- Cutting Board
- Baking Tray 9.84×11.42 in
- Parchment Paper
Preparation
Adjustment Measures for Hyperglycemia | Prediabetes and Diabetes
– whole wheat coating richer in fiber;
– cooking without frying.
I recommend buying squid from your trusted fishmonger asking for them already cleaned and cut into rings.
If necessary, cleaning the squid:
– pull the tentacles out of the bag;
in this way, the innards and ink sack will also come out;
– continue cleaning the bag by pulling the skin and removing the backbone;
– continue cleaning the tentacles by removing the beak;
– rinse the bag well under water – externally and internally – and the tentacles.Cut the squid into rings and the tentacles into pieces.
Wash them thoroughly under running water, let them drain in a colander and pat the remaining water with kitchen paper towels.Take the squid out of the fridge at least half an hour before cooking them.
Pat them further with kitchen paper towels.In a plate, pour:
– breadcrumbs or whole wheat breadcrumbs;
– grated cheese;
– salt;
– pepper;
– chopped parsley;
and mix.Pour the squid rings and tentacles into a bowl and drizzle with lemon juice.
Line a baking tray* with a sheet of parchment paper.
* large, breaded squid should not be overlapped.Using kitchen tongs, pick up the squid rings and tentacles a little at a time, pass them in the coating making it stick well and place them on the tray in a single layer.
* if you want perfect rings, place them on the tray well opened.Preheat the oven.
Bake in a convection oven at 356°F for 20 minutes until golden and the desired crispiness.For a crispier and more golden coating: remove a couple of minutes earlier, spray or drizzle with extra virgin olive oil and finish cooking.
Plate.
Grind a little more pepper and drizzle with a raw drizzle of extra virgin olive oil.
Serve them accompanied by lemon slices.Your oven-baked breaded squid rings are ready.
Enjoy your meal!
The breaded squid rings are a second course easy to balance with preferably whole carbohydrates [bread, pasta, or rice] and vegetables to create a balanced meal or single dish that helps keep blood sugar stable.
Don’t forget to account for the coating in the total carbohydrate count of your meal.
Storage, Tips, and Variations
You can use calamari or cuttlefish rings and tentacles.
You can use gluten-free breadcrumbs for a gluten-free version.
You may omit the cheese.
For a more aromatic version, add grated lemon zest.
If you have leftovers, you can store them in the refrigerator, sealed in an airtight container.
You can consume them the next day after reheating them in the oven.
FAQ
How do you know when squid is cooked?
When they are golden on the surface but still soft inside.
Be careful not to overcook them: they become tough.Can I cook breaded squid rings in an air fryer?
Yes.
Follow the instructions – program, temperature, and times – indicated in your appliance’s user manual.
Check the degree of cooking from time to time.
Generally, cooking times are reduced with an air fryer:
– in a convection oven at 356°F for 20 minutes;
– in an air fryer at 320°F for 16 minutes.
Can I use calamari instead of squid?
Yes!
Slightly reduce the cooking time because they cook faster.Mollusks and Cholesterol
In our dietary scheme, calamari and squid, octopus, and cuttlefish are among the foods indicated as “to be consumed occasionally.”
In fact, although they are lean mollusks, they are a source of cholesterol whose intake should be limited.
Nutritional guidelines recommend a dietary cholesterol intake of less than 300 mg per day, which can drop to 200 mg per day in the presence of hypercholesterolemia and hyperglycemia.
