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Pan-fried Calamari Rings Recipe

Pan-fried Calamari Rings Recipe

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Ingredients:

Serving

16 oz frozen squid rings, thawed under running water
1 cup flour
1 tsp cayenne pepper
1 tsp kosher salt
3 eggs
1 (6 oz) package panko ( japanese bread crumbs)
oil, for frying

Directions:

Mix together flour, cayenne and salt in a medium-sized bowl.
Feel free to add other ingredients to the flour mix if you want-any herbs or zests (like lemon) would be great.
Put 3 eggs in a bowl (cracked, of course!) and beat lightly.
Place panko on a plate and start heating oil to med-high heat in medium-large pan on stovetop.
Dip a few thawed calamari rings into the flour, Toss till coated then into the egg mixture.
Toss flour- and egg-coated rings with Panko, Shake off excess panko and put in preheated oil on stovetop.
Allowing enough space between rings will ensure that they all cook evenly.
Pan fry till panko is golden and calamari is tender. Be sure not to over cook
Serve with your choice of sauce and Enjoy.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	396.36 Kcal (1659 kJ)
Calories from fat	111.71 Kcal
		% Daily Value*
Total Fat	12.41g	19%
Cholesterol	386.83mg	129%
Sodium	1482.85mg	62%
Potassium	406.75mg	9%
Total Carbs	42.31g	14%
Sugars	0.05g	0%
Dietary Fiber	4.33g	17%
Protein	27.42g	55%
Vitamin C	6mg	10%
Iron	4.3mg	24%
Calcium	166mg	17%

Amount Per 100 g
Calories	185 Kcal (775 kJ)
Calories from fat	52.14 Kcal
		% Daily Value*
Total Fat	5.79g	19%
Cholesterol	180.55mg	129%
Sodium	692.11mg	62%
Potassium	189.85mg	9%
Total Carbs	19.75g	14%
Sugars	0.02g	0%
Dietary Fiber	2.02g	17%
Protein	12.8g	55%
Vitamin C	2.8mg	10%
Iron	2mg	24%
Calcium	77.5mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

8.2

Points
10

PointsPlus

Good Points

saturated fat free,
sugar free

Bad Points

High in Sodium

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