Move over fried calamari! This baked calamari has the perfect crunchy crumbing and is served up with a flavour packed salsa that will leave you wanting more.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Serves: 2
Course: Dinner, Main Course
Cuisine: Australian
Dietary Requirements: Gluten Free, Pescatarian

Ingredients

  • 250 g calamari clean tubes
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon onion powder
  • 3 tablespoons polenta
  • 3 tablespoons wholemeal breadcrumbs or gluten free alternative
  • 50 g semi-dried tomatoes strained
  • 2 anchovies tinned
  • 1 clove garlic crushed
  • 1/2 lemon juiced
  • 2 tablespoons water boiling
  • Salt & pepper to taste

Ingredients for Salad

  • 1 cup rocket leaves
  • 8 green olives
  • 2 tablespoons parmesan cheese shaved or grated

Ingredients for Serving

  • 2 tablespoons chives finely chopped
  • 1/2 lemon juiced

Instructions

  • Preheat oven to 200ºC fan forced (220ºC electric).
  • Cut calamari into rings, rinse well and dry off excess water thoroughly.
  • Toss into a large bowl with half the olive oil.
  • Mix together onion powder, salt and pepper, polenta and breadcrumbs and coat rings in bowl.
  • Place on a lined baking tray, spread out evenly and bake for 10-15 minutes until golden.
  • Meanwhile, make the salsa in a blender with semi-dried tomatoes, anchovies, garlic, juice from lemon and boiling water.
  • Blitz to a paste.
  • Serve calamari with rocket, olive and parmesan salad, semi dried tomato salsa, a sprinkle of chives and remaining lemon.
Nutrition Facts
Baked Calamari & Semi-Dried Tomato Salsa
Amount Per Serving
Calories 449 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 3g19%
Cholesterol 297mg99%
Sodium 456mg20%
Potassium 1296mg37%
Carbohydrates 54g18%
Fiber 6g25%
Sugar 12g13%
Protein 30g60%
Vitamin A 762IU15%
Vitamin B3 6mg30%
Vitamin C 48mg58%
Vitamin K 32µg30%
Calcium 171mg17%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.