Fried Calamari Recipe

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Fried Calamari
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  • this recipe yields calamari lighter in color than most restaurant versions, so keep this in mind when frying. follow the cooking time, not the color, and you will have perfectly cooked squid. while we love the texture and visual appeal of the tentacles, not everyone does; most fishmongers will gladly sell only bodies if you so desire. before slicing the squid, check the bodies for beaks the fishmonger might have missed. they look and feel like pieces of transparent plastic. for a specialty native to federal hill, the italian neighborhood in providence, rhode island, toss the fried calamari with thinly sliced rings of jarred pepperoncini. the spicy bite of the peppers and the tanginess of the brine are surprisingly good with fried squid. for the best results, clip a candy/deep-fry thermometer to the side of the saucepan to monitor the temperature of the oil.
  • 2 large egg whites
  • 1 lb squid , bodies sliced crosswise into 1/2-inch-thick rings, tentacles left whole
  • 1 small lemon , cut into wedges


  1. 1. Thoroughly combine the flour, cornmeal, black pepper, cayenne, and 1/2 teaspoon salt in a medium bowl. In another medium bowl, beat the egg whites with a fork until frothy, about 10 seconds. Add half the squid to the bowl with the egg whites, toss to coat, and remove with a slotted spoon or your hands, allowing the excess whites to drip back into the bowl. Add the squid to the bowl with the seasoned flour and, using your hands or a large rubber spatula, toss to coat. Place the coated squid in a single layer on a wire rack set over a rimmed baking sheet, allowing the excess flour to fall free of the squid. Repeat the process with the remaining squid.
  2. 2. Meanwhile, heat the oil in a heavy- bottomed 4-quart saucepan over medium heat until it reaches 400 degrees. Carefully add one-quarter of the squid and fry until light golden (do not let the coating turn golden brown, or the squid will toughen), about 1 1/2 minutes, adjusting the heat as necessary to maintain a temperature of 380 to 400 degrees. With a slotted spoon or mesh skimmer, transfer the fried squid to a paper towel-lined plate. Fry the remaining batches of squid and add them to the plate. Sprinkle the fried squid lightly with salt to taste and serve immediately with lemon wedges.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1026.51 Kcal (4298 kJ)
Calories from fat 336.3 Kcal
% Daily Value*
Total Fat 37.37g 57%
Cholesterol 264.16mg 88%
Sodium 578mg 24%
Potassium 1767.75mg 38%
Total Carbs 137.75g 46%
Sugars 0.7g 3%
Dietary Fiber 11.74g 47%
Protein 31.77g 64%
Vitamin C 25.4mg 42%
Iron 5.9mg 33%
Calcium 91.7mg 9%
Amount Per 100 g
Calories 239.74 Kcal (1004 kJ)
Calories from fat 78.54 Kcal
% Daily Value*
Total Fat 8.73g 57%
Cholesterol 61.7mg 88%
Sodium 134.99mg 24%
Potassium 412.86mg 38%
Total Carbs 32.17g 46%
Sugars 0.16g 3%
Dietary Fiber 2.74g 47%
Protein 7.42g 64%
Vitamin C 5.9mg 42%
Iron 1.4mg 33%
Calcium 21.4mg 9%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 22.8
  • 27

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free,
  • good source of fiber

Bad Points

  • High in Sodium

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