Back in the day, I use to love to go to Atlanta Fish Market and eat their fabulous fried calamari!!! With summer approaching and seeing my friends ordering this fabulous dish out at the restaurants watching the sunset..... It was a must do to find a recipe swap for one of my favorites!
Ingredients:
4 oz. raw calamari rings (not breaded)
1/4 cup Fiber One Cereal (original)
3 tbsp. panko bread crumbs or Wheat Germ
2 tbsp. fat-free liquid egg substitute
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. Italian seasoning
1/4 tsp. salt black pepper, to taste
Optional: reduced-fat Parmesan-style grated topping, lemon wedges, low-fat marinara sauce
Directions:
Preheat oven to 350 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Pour crumbs into a plastic container that has an airtight lid (or into a sealable plastic bag). Add panko, garlic powder, onion powder, Italian seasoning, and salt. Add as much pepper as you like. Seal and shake to mix thoroughly.
Make sure calamari rings are as dry as possible. (Use a paper towel to soak up moisture.) Place them in a dish, and pour egg substitute over them. Toss to coat evenly. Transfer rings to the crumb mixture, and secure lid or seal bag. Shake until rings are thoroughly coated, and then place rings on a baking sheet sprayed with nonstick spray. Open any rings that are sticking to themselves.
Bake calamari in the oven for 15 minutes, flipping them about halfway through, until firm and fully cooked. If you like, sprinkle with Parm-style topping and serve with lemon wedges and/or marinara sauce. YUM! MAKES 1 SERVING
Serving Size: 1 heaping cup Calories: 236 Fat: 4g
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