I was grocery shopping a while back and in the frozen fish/meat section I saw raw calamari.  A light bulb went off in my head and I thought, “hey I could make a healthier version of calamari at home!”. I love calamari so much. However, most versions are deep fried and really unhealthy for you. I decided to buy the bag and give it a try and it turned out so good. The ingredient list looks long, but really it is just a small portion of the typical ‘Italian’ seasonings.  If you don’t have one of the seasonings, don’t sweat it, just leave it out.



-1 lb (16oz) raw calamari rings (I used Harvest of the Sea brand), defrosted
-1 jumbo size egg
-1 egg white
-3/4 cup whole wheat bread crumbs
-1 tsp garlic powder
-1/2 Tablespoon onion powder
-1 Tablespoon oregano
-1/2 Tablespoon dried parsely
-1 Tablespoon sea salt
-1/2 teaspoon black pepper
-1/2 teaspoon basil
-1/8 teaspoon ground thyme (optional)


Step 1: Preheat oven to 400 degrees.

Step 2: Line a large baking sheet with aluminum foil and spray with non-stick cooking spray.  Make sure you don’t forget the spray or else the calamari will stick to the foil.

Step 3: Mix together bread crumbs and seasonings in a shallow bowl. 

Step 4: Whisk together the egg and egg white in a separate bowl. 

Step 5: One small handful at a time, place the calamari rings in the egg mixture until they are completely coated.  Then drop them individually into the bread crumbs until completely coated. 

Step 6: Spread evenly over the baking sheet.

Step 7: Bake for 20-25 minutes until golden and crispy.

I just drizzled mine with fresh lemon juice and ate them plain, but you could use some marinara sauce, too.

This recipe makes four servings. The best part is that each serving is low in fat and has a full serving of protein!  

Nutrition Facts

4 servings:
1 serving – (split recipe into four even sections)
Calories: 189
Fat: 2g
Carbs: 27g (3g fiber)
Protein: 17g

Enjoy!  Feel free to share this recipe.

Your Friend,