Calamari female feature
Serves: 1
Prep: 00:10
Cook: 00:15
Lunch, Dinner
EF
NF
G
GF
PR

Ingredients

  • 125 g calamari clean tubes
  • 1/2 tablespoon olive oil (extra virgin)
  • 1/4 teaspoon onion powder
  • 1/8 cup polenta
  • 1/8 cup wholemeal (or gluten free) breadcrumbs whole wheat (or gluten free)
  • 25 g sundried tomatoes or semi-dried, strained
  • 1 anchovies (tinned) fillet
  • 1/2 clove garlic crushed
  • 1 tablespoons water boiling
  • 1/4 lemon(s) juiced
  • salt & pepper to taste

Ingredients for serving

  • 1/2 cup rocket leaves finely chopped
  • 1/2 tablespoon olives (black) pitted, chopped
  • 1/2 tablespoon parmesan cheese shavings
  • 1 tablespoon chives finely chopped
  • 1/4 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 half the 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 lemon and 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.
Energy
1885.0kj
Calories
451.0cal
Protein
48.0g
Fibre
3.0g
Fat
13.0g
Saturated Fat
1.0g
Carbs
32.0g
Sugar
5.0g