Baked Coconut Crusted Calamari
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Baked Coconut Crusted Calamari
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Enjoy something delicious and satisfying with this easy-to-make recipe.
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Ingredients
- 1/2 cup light coconut milk
- 2 teaspoons Sriracha
- Pinch of salt
- 4 ounces squid rings if using frozen, this weight is for a thawed amount
- 1/2 cup coconut flour
- 5 egg whites
- 1/2 cup plus 2 tablespoons whole wheat panko
- 1/2 cup plus 2 tablespoons sweetened coconut flakes
- Pinch of salt
For the dip:
- 1/2 cup non-fat plain Greek yogurt
- 2 teaspoons Sriracha to taste
- Pinch of salt
- cilantro for garnish
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Instructions
- In a medium sized bowl, stir together the coconut milk, sriracha and a pinch of salt. Place the squid rings into the bowl, so that the coconut milk just covers them. Cover and refrigerate for at least 4 hours.
- Preheat your oven to 425 degrees and generously spray a baking sheet with cooking spray.
- Pour the coconut flour into a large, shallow plate and place the egg whites into a small bowl. Pour the Panko, coconut flakes and a pinch of salt into a large, shallow plate and mix well.
- Take a squid ring out from the coconut milk, letting any excess coconut milk drip off (but don’t dry it off!) and place it into the coconut flour until it is thoroughly coated.
- Then, place the ring into the egg whites also until it’s thoroughly coated. Finish by placing the squid in the Panko/coconut mixture, lightly pressing so that the Panko adheres to the ring.* Place on the prepared baking sheet and repeat until all the rings are coated
- Spray the rings with cooking spray and bake them until lightly golden brown, about 7-10 minutes. Flip the rings, spray them with cooking spray and bake for an additional 2-4 minutes until golden brown and crispy. **
- While the calimari bakes, mix together the Greek yogurt, sriracha and a pinch of salt.
- DEVOUR with the calimari fresh from the oven!
Notes
- * Do not pack the Panko mixture on, or it just falls off in the oven. You just want a nice, light coating.
- ** Be careful not to over bake, or the squid will be the texture of a tire. Not yum.
Nutrition Information
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Calories
274kcal
(14%)
Carbohydrates
32g
(11%)
Protein
14g
(28%)
Fat
9g
(14%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.2g
Trans Fat
0.003g
Cholesterol
74mg
(25%)
Sodium
352mg
(15%)
Potassium
210mg
(6%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Vitamin A
17IU
(0%)
Vitamin C
4mg
(4%)
Calcium
41mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 274 kcal
% Daily Value*
| Calories | 274kcal | 14% |
| Carbohydrates | 32g | 11% |
| Protein | 14g | 28% |
| Fat | 9g | 14% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.2g | 1% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 74mg | 25% |
| Sodium | 352mg | 15% |
| Potassium | 210mg | 4% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 17IU | 0% |
| Vitamin C | 4mg | 4% |
| Calcium | 41mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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