Calamari female feature

Baked Calamari & Tomato Salsa

Serves: 2 Prep: 10 MINS Cook: 00:15

Ingredients

  • 250 gram(s) calamari clean tubes
  • 1/4 cup polenta
  • 1/4 cup breadcrumbs whole wheat (or gluten free)
  • 1 tablespoon(s) olive oil
  • salt & pepper to taste
  • 1/2 teaspoon(s) onion powder
  • 50 gram(s) sundried tomatoes or semi-dried, strained
  • 1/2 clove garlic crushed
  • 1/2 lemon(s) juiced
  • 1 anchovies fillet
  • 2 tablespoon(s) water

Ingredients for serving

  • 1 cup(s) rocket leaves finely chopped
  • 1 tablespoon(s) olives (black) pitted, chopped
  • 1 tablespoon(s) parmesan cheese shavings
  • 1/4 bunch chives finely chopped
  • 1/2 lemon(s) juiced

Method

  1. Preheat oven to 200ºC fan forced (220ºC electric).
  2. Cut calamari into rings, rinse well and dry off excess water thoroughly.
  3. Toss into a large bowl with 1/2 tablespoon olive oil.
  4. Mix together onion powder, salt and pepper, polenta and breadcrumbs and coat rings in bowl.
  5. Place on a lined baking tray, spread out evenly and bake for 10-15 minutes until golden.
  6. Meanwhile, make the salsa in a blender with sem-dried tomatoes, anchovies, remaining olive oil, garlic, juice from half a lemon and 2 tablespoons of boiling water. Blitz to a paste.
  7. Serve calamari with rocket, olive and parmesan salad, semi dried tomato salsa, a sprinkle of chives and remaining lemon.

Nutritionals

  • Energy
    1885kj
  • Calories
    451cal
  • Protein
    48g
  • Fibre
    48g
  • Fat
    13g
  • Saturated Fat
    1g
  • Carbs
    32g
  • Sugar
    5g
  • EF
  • NF
  • G
  • GF