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Baked Coconut Crusted Calamari
Enjoy something delicious and satisfying with this easy-to-make recipe.
Prep Time
30 mins
Cook Time
15 mins
Total Time
45 mins
Servings:
4
Calories:
274 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 1/2 cup coconut milk light
- 2 teaspoons sriracha
- Pinch salt
- 4 ounces squid rings if using frozen, this weight is for a thawed amount
- 1/2 cup coconut flour
- 5 egg white
- 1/2 cup whole wheat panko plus 2 tablespoons
- 1/2 cup sweetened coconut flakes plus 2 tablespoons
- Pinch salt
For the dip:
- 1/2 cup Greek yogurt non-fat, plain
- 2 teaspoons sriracha to taste
- Pinch salt
- cilantro for garnish
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!
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 274
% 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.