Oven "Fried" Squid Recipe

Recipe Brought to you by FoodFit
This recipe serves: 8
Preparation time: 5 minutes
Cooking time: 10 minutes

2 pounds cleaned squid
salt to taste
freshly ground black pepper
1 3/4 cups all-purpose white flour
1 egg
2 egg whites
3/4 cup very fine, white cornmeal
2 tablespoons extra virgin olive oil or spray oil

Preheat the oven to 450 F. Cut the squid bodies widthwise into 1/4 inch
rings. Blot dry with paper towels. Leave the tentacles whole. Season the
squid with salt and pepper. Place 1 cup of the flour in a shallow bowl and
season with salt and pepper. Place the egg and whites in another bowl and
beat well with a fork. Combine the remaining 3/4 cup flour with the cornmeal
in a third shallow bowl. Add salt and pepper and whisk to mix. Use 1/3 of
the oil to oil a large nonstick frying pan. Dip each piece of squid first in
flour, shaking off the excess, then in egg mixture, and finally in the
cornmeal, again shaking off the excess. Place the squid in a single layer on
the baking sheet. Drizzle or spray the remaining oil on top. Bake the squid
until crisp and golden brown, 8 to 10 minutes, turning with a spatula to
insure even browning. Serve at once.

Nutrition Facts Serving size: 1/4 pound squid Calories 228 Total Fat 6 g
Saturated Fat 1 g Protein 21 g Total Carbohydrate 20 g Dietary Fiber 1 g
Sodium 187 mg Percent Calories from Fat 25% Percent Calories from Protein
39% Percent Calories from Carbohydrate 37%

--
Rec.food.recipes is moderated by Patricia Hill at .
Only recipes and recipe requests are accepted for posting.
Please allow several days for your submission to appear.
Archives: http://www.cdkitchen.com/rfr/ http://recipes.alastra.com/