Calamares a la Romana

Calamares a la Romana is a classic Spanish dish featuring tender squid rings, lightly battered and fried to golden perfection. This high-protein delight is perfect for lunch, offering a crunchy texture paired with a burst of flavor.

Ingredients

• Fresh squid - 300 grams
• All-purpose flour - 100 grams
• Cornstarch - 50 grams
• Egg - 1 large
• Milk - 100 ml
• Garlic powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - for frying
• Lemon wedges - for serving

Steps

1. Clean the squid by removing the head and innards, then slice the body into rings about 1 cm thick.
2. In a mixing bowl, whisk together the flour, cornstarch, garlic powder, paprika, salt, and black pepper.
3. In another bowl, beat the egg and mix in the milk until well combined.
4. Dip each squid ring into the egg mixture, then coat it in the flour mixture, ensuring an even layer.
5. In a large frying pan, heat olive oil over medium-high heat until hot.
6. Fry the coated squid rings in batches for about 2-3 minutes or until golden brown, turning them halfway through.
7. Remove the fried squid using a slotted spoon and place them on a plate lined with paper towels to absorb excess oil.
8. Serve immediately with lemon wedges on the side.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 30 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 220 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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