Oven-Fried Squid

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Ingredients

  • 1/2 cup Bread Crumbs ⓘ
  • 2 teaspoons finely chopped garlic ⓘ
  • 1 1/2 teaspoons each of finely chopped fresh rosemary, thyme, sage, and oregano ⓘ
  • 1 1/2 pounds squid, cleaned and cut into rings ⓘ

Instructions

  1. Preheat the broiler.
  2. Combine the bread crumbs, garlic, and herbs in a medium bowl.
  3. In a separate bowl drizzle the squid with the olive oil and toss until all the rings are well coated.
  4. Add the squid to the crumb mixture and stir gently until all the rings are coated.
  5. Arrange the squid rings in a single layer on a nonstick baking sheet and broil for 3 to 4 minutes per side until lightly brown.
  6. Serve immediately.

Nutrition & Diet Analysis (per serving)

490 kcal 25% DV
Protein Fat Carbs

Macronutrients

Protein 6.7g 13% DV
Total Fat 34.3g 44% DV
Carbs 44.4g 16% DV
Fiber 12.4g 44% DV
Sugar 2.5g 5% DV

Electrolytes

Sodium 332mg 14% DV
Potassium 313.8mg 7% DV

Vitamins & Minerals

Vitamin A 42.3mcg 5% DV
Vitamin C 15.4mg 17% DV
Vitamin D 0.1mcg
Calcium 372.8mg 29% DV
Iron 9.4mg 52% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

extra-virgin olive oil fresh rosemary garlic bread crumbs

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