Baked Calamari

15 minutes
Amount Per Serving: Calories 530; Fat 8g; Carbs 69g; Sugars 1g; Fibre 5g; Protein 39g; Sodium 1.07g; Cholesterol 519mg; Calcium 105mg; Iron 5.1mg
This calamari recipe is lightened up with its baked version, but it tastes just as good as the fried version. The result is crispy and crunchy. This makes it a good dish for lazy Sundays or as an appetizer at a sporting event.
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  • 1 1/2 pounds squid rings
  • 1 cup flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 3 eggs
  • 1 cup Panko bread crumbs
  • 1 cup cornmeal
  • 2 teaspoons Old Bay spice
  • Cooking spray


  • Preheat the oven to 450 degrees Fahrenheit.

  • Rinse the squids under cold running water. Pat dry.

  • Cut each squid into rings and set aside.

  • Add flour, salt and pepper to a medium-size bowl and whisk well, ensuring that there are no lumps.

  • In a separate bowl, add eggs and whisk well.

  • Then add the bread crumbs and cornmeal and combine well in another bowl.

  • First, coat each squid ring with the flour mixture. Next, add the squid pieces and toss in the egg mixture to coat. Then, coat the shrimp in the bread crumb mixture. Set aside.

  • Spray a baking dish with cooking spray and place the breaded shrimp in the pan.

  • Bake for about 15 minutes, turning halfway. They should be brown and crispy.

  • Serving Suggestions: Serve the Baked Calamari with any kind of dipping sauce and lemon wedges.

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