In the United States, squid is often fried; a common name for a squid dish is calamari. A healthy alternative to frying squid is baking it in the oven. Squid is traditionally a Mediterranean dish; many American restaurants serve it as an appetizer because of its light taste. Squid can be prepared in a variety of ways -- cut into large, whole chunks or into small, chopped rings for example. Every 100 grams of baked squid has about 16 grams of protein and less than 2 grams of fat.
Heat your oven to 400 F.
Line a flat baking pan with aluminum foil. Spray the foil with non-stick cooking spray.
Mix 1 cup of all-purpose flour, 2 eggs and 1 cup of panko bread crumbs in a glass mixing bowl with a cooking spoon. Lightly mix with a cooking spoon for 5 seconds. Do not overmix.
Add 1 pound of calamari, cut into rings, to the mixture.
Use cooking tongs to transfer the squid from the mixing bowl to a baking sheet. Arrange the squid in rows. To avoid overcrowding, allow enough space between the squid so they don't overlap.
Bake for 20 minutes total or until the squid is golden brown. Turn with cooking tongs halfway through baking.