Prep Time: 10 mins
Cook Time: 15 mins
Serves: 2
Course: Dinner, Main Course
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.

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?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.