Fritto Misto with Two Mustard Sauce

Health score
20%
Fritto Misto with Two Mustard Sauce
47 min.
8
563kcal

Suggestions

Ingredients

  • cup arborio rice uncooked
  • servings buttermilk for moistening
  • pound calamari cleaned (not giant squid)
  • servings canola oil for deep-frying
  • 0.3 cup champagne vinegar 
  • 0.3 cup dijon mustard 
  • medium fennel bulb sliced lengthwise
  • cups flour all-purpose
  • 0.3 cup dijon honey mustard 
  •  optional: lemon very thinly sliced (discard ends)
  • cups mushrooms assorted cleaned trimmed sliced
  • teaspoon pepper freshly ground
  • tablespoons salt 
  • servings sea salt 
  • cup semolina 
  • teaspoon shallots minced
  • teaspoons mustard seeds black yellow toasted

Equipment

  • bowl
  • paper towels
  • oven
  • whisk
  • pot
  • blender
  • deep fryer

Directions

  1. Whisk together mustards, vinegar, mustard seeds, and shallots.
  2. Add salt, to taste.
  3. Grind the rice in a blender until very fine. In a bowl, stir together the ground rice, semolina, flour, salt, and pepper.
  4. Heat several inches of oil to 375 degrees F in a deep fryer or a wide, deep, heavy pot. Preheat the oven to 200 degrees F.
  5. Slit the calamari bodies open so they lie flat.
  6. Place calamari (bodies and tentacles), mushrooms, fennel, and lemon in separate bowls. Toss each with enough buttermilk to moisten them. Dip the calamari generously in the rice batter, using enough to fully coat.
  7. Working in batches (it's important not to overcrowd the pot), fry until golden brown and crisp, and then transfer to a tray lined with paper towels. Season immediately with salt.
  8. Transfer to a low oven to keep warm. Repeat with remaining calamari.
  9. Coat and fry the mushrooms, fennel, and lemon slices in the same way, working in batches and transferring them to the low oven as they are done.
  10. Put a generous pool of mustard sauce on each plate, then top with an assortment of fried squid, mushrooms, fennel, and lemon.

Nutrition Facts

Calories563kcal
Protein14.35%
Fat26.65%
Carbs59%

Properties

Glycemic Index
54.81
Glycemic Load
50.34
Inflammation Score
-7
Nutrition Score
27.100869770931%

Flavonoids

Eriodictyol
3.2mg
Hesperetin
3.77mg
Naringenin
0.07mg
Luteolin
0.26mg
Myricetin
0.07mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:563.2kcal
28.16%
Fat:16.44g
25.29%
Saturated Fat:1.48g
9.25%
Carbohydrates:81.86g
27.29%
Net Carbohydrates:76.95g
27.98%
Sugar:4.43g
4.92%
Cholesterol:132.22mg
44.07%
Sodium:2148.75mg
93.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.92g
39.83%
Selenium:71.37µg
101.95%
Copper:1.35mg
67.51%
Folate:200.15µg
50.04%
Vitamin B1:0.74mg
49.61%
Manganese:0.9mg
45.1%
Vitamin B2:0.72mg
42.11%
Vitamin B3:7.45mg
37.24%
Iron:5.25mg
29.19%
Phosphorus:284.9mg
28.49%
Vitamin K:29.1µg
27.72%
Vitamin E:3.48mg
23.22%
Fiber:4.91g
19.65%
Vitamin C:13.99mg
16.95%
Magnesium:61.48mg
15.37%
Vitamin B5:1.43mg
14.3%
Potassium:493.43mg
14.1%
Zinc:2.01mg
13.39%
Vitamin B12:0.75µg
12.52%
Vitamin B6:0.18mg
8.91%
Calcium:60.57mg
6.06%
Vitamin A:71.5IU
1.43%