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.
