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

Ingredients

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

Ingredients for Rocket & Parmesan Salad

  • 1/2 cup(s) rocket leaves
  • 1 tablespoon(s) parmesan cheese shaved or grated

Ingredients for Serving

  • 1 tablespoon(s) 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. Toss into a large bowl with the olive oil.
  3. Mix together onion powder, salt and pepper, polenta and breadcrumbs and coat rings in bowl.
  4. Place on a lined baking tray, spread out evenly and bake for 10-15 minutes until golden.
  5. Meanwhile, make the salsa in a blender with sem-dried tomatoes, anchovies, garlic, juice from lemon and boiling water. Blitz to a paste.
  6. Serve calamari with rocket and parmesan salad, semi dried tomato salsa, a sprinkle of chives and remaining lemon.
Energy
1728.5kj
Calories
412.9cal
Protein
33.8g
Fibre
7.5g
Fat
12.0g
Saturated Fat
3.4g
Carbs
36.5g
Sugar
10.9g