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How to Bake Squid

by
author image Jasmine Knight
Jasmine Knight began writing in 2007. She uses her experience as a certified nursing assistant and chef apprentice to write on health and food-related topics. She has been published in the "Journal of Sleep Studies" and the "Young Poets of America." Knight is currently pursuing a Bachelor of Science in nursing at the University of North Carolina, Chapel Hill.
How to Bake Squid
A plate of cooked squid. Photo Credit olgakr/iStock/Getty Images

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.

Step 1

Heat your oven to 400 F.

Step 2

Line a flat baking pan with aluminum foil. Spray the foil with non-stick cooking spray.

Step 3

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.

Step 4

Add 1 pound of calamari, cut into rings, to the mixture.

Step 5

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.

Step 6

Bake for 20 minutes total or until the squid is golden brown. Turn with cooking tongs halfway through baking.

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