Fried Calamari

Health score
38%
Fried Calamari
30 min.
6
565kcal

Suggestions

Ingredients

  • 64 ounce tomatoes crushed canned
  •  carrots chopped
  • stalk celery chopped
  •  bay leaves dried
  • tablespoons parsley dried
  • cups flour all-purpose
  • cloves garlic chopped
  •  lemons cut into wedges
  • 0.5 cup olive oil extra-virgin
  • small onion chopped
  • servings salt and pepper black freshly ground
  • servings sea salt and pepper black freshly ground
  • pound clean squid with tentacles, bodies cut into 1/3- to 1/2-inch-thick rings
  • tablespoons butter unsalted
  • servings vegetable oil for deep-frying

Equipment

  • food processor
  • bowl
  • sauce pan
  • pot
  • ziploc bags
  • slotted spoon
  • tongs

Directions

  1. Watch how to make this recipe.
  2. Pour enough oil into a heavy large saucepan to reach the depth of 3 inches.
  3. Heat over medium heat to 350 degrees F.
  4. Mix the flour, parsley, salt, and pepper in a large bowl. Working in small batches, toss the squid into the flour mixture to coat. Carefully add the squid to the oil and fry until crisp and very pale golden, about 1 minute per batch. Using tongs or a slotted spoon, transfer the fried calamari to a paper-towel lined plate to drain.
  5. Place the fried calamari and lemon wedges on a clean plate.
  6. Sprinkle with salt.
  7. Serve with the marinara sauce.
  8. In a large casserole pot, heat oil over medium high heat.
  9. Add onion and garlic and saute until soft and translucent, about 5 to 10 minutes.
  10. Add celery and carrots and season with salt and pepper.
  11. Saute until all the vegetables are soft, about 5 to 10 minutes.
  12. Add tomatoes and bay leaves and simmer uncovered on low heat for 1 hour or until thick.
  13. Remove bay leaves and check for seasoning. If sauce still tastes acidic, add unsalted butter, 1 tablespoon at a time to round out the flavors.
  14. Add 1/2 the tomato sauce into the bowl of a food processor. Process until smooth. Continue with remaining tomato sauce.
  15. If not using all the sauce, allow it to cool completely and pour 1 to 2 cup portions into freezer plastic bags. This will freeze up to 6 months.

Nutrition Facts

Calories565kcal
Protein15.02%
Fat42.37%
Carbs42.61%

Properties

Glycemic Index
56.39
Glycemic Load
30.51
Inflammation Score
-10
Nutrition Score
37.378261014171%

Flavonoids

Eriodictyol
7.69mg
Hesperetin
10.04mg
Naringenin
0.2mg
Apigenin
30.23mg
Luteolin
0.92mg
Isorhamnetin
2.79mg
Kaempferol
0.13mg
Myricetin
0.2mg
Quercetin
2.84mg

Nutrients percent of daily need

Calories:564.74kcal
28.24%
Fat:27.67g
42.58%
Saturated Fat:7.92g
49.51%
Carbohydrates:62.61g
20.87%
Net Carbohydrates:53.89g
19.6%
Sugar:15.45g
17.17%
Cholesterol:196.21mg
65.4%
Sodium:451.12mg
19.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.07g
44.13%
Copper:2.08mg
103.97%
Selenium:50.39µg
71.98%
Vitamin C:53.28mg
64.59%
Vitamin K:57.47µg
54.73%
Vitamin A:2661.04IU
53.22%
Manganese:1.02mg
51.1%
Vitamin E:6.8mg
45.31%
Vitamin B2:0.72mg
42.07%
Vitamin B3:8.05mg
40.27%
Vitamin B1:0.6mg
40.06%
Iron:6.89mg
38.25%
Potassium:1260.16mg
36%
Fiber:8.73g
34.91%
Phosphorus:330.17mg
33.02%
Folate:131.45µg
32.86%
Vitamin B6:0.6mg
29.79%
Magnesium:104.08mg
26.02%
Vitamin B12:1µg
16.64%
Calcium:164.17mg
16.42%
Zinc:2.4mg
15.99%
Vitamin B5:1.55mg
15.54%