Kalamari Tiganito

Kalamari Tiganito is a delightful Greek dish featuring tender, lightly fried squid, perfect for a healthy lunch. Served with a zesty lemon and herb dip, it offers a satisfying and flavorful experience.

Ingredients

• fresh squid - 400 grams
• whole wheat flour - 100 grams
• cornstarch - 50 grams
• olive oil - 50 ml
• sea salt - 1 teaspoon
• black pepper - 1/2 teaspoon
• dried oregano - 1 teaspoon
• lemon - 1, juiced
• fresh parsley - 2 tablespoons, chopped
• garlic - 1 clove, minced

Steps

1. Clean the squid by removing the head and innards, then slice the body into rings.
2. In a bowl, combine the whole wheat flour, cornstarch, sea salt, black pepper, and dried oregano.
3. Dredge the squid rings in the flour mixture until well coated.
4. Heat the olive oil in a large skillet over medium-high heat.
5. Fry the squid rings in batches for about 2-3 minutes until golden brown and crispy, then transfer to a paper towel-lined plate to drain excess oil.
6. In a small bowl, mix the lemon juice, chopped parsley, and minced garlic to create a dipping sauce.
7. Serve the fried squid hot with the lemon and herb dip on the side.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 200 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Contains omega-3 fatty acids that support heart health.

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