Tortilla-Chip-Crusted Calamari With Chili-Yogurt Sauce

Gluten Free
Health score
15%
Tortilla-Chip-Crusted Calamari With Chili-Yogurt Sauce
30 min.
5
392kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper black divided
  • teaspoon chili powder 
  • teaspoon garlic minced
  • servings greens and lemon wedges fresh for serving (such as mâche)
  • tablespoon juice of lime freshly squeezed
  • tablespoons olive oil divided
  • ounces yogurt plain
  • 1.5 pounds squid rings cleaned
  • ounces tortilla chips 

Equipment

  • food processor
  • frying pan
  • paper towels

Directions

  1. Combine the yogurt with garlic, chili powder, 1/4 teaspoon pepper, and lime juice; cover and refrigerate.
  2. Separate the squids' tentacles from their bodies (if that has not been done already); slice the bodies into 1/2-inch rings, and cut the tentacles in half if they're large. Rinse squid well, and drain.
  3. Put the tortilla chips in a food processor; pulse a few times, then let food processor run until tortilla chips are finely ground.
  4. Transfer crumbs to a plate, and combine with remaining 1/2 teaspoon pepper.
  5. Put 2 tablespoons of oil in a large nonstick skillet over medium-high heat. When the oil is hot, dredge squid lightly in the crumbs, tapping to remove excess; add to skillet without crowding. (You may have to work in batches, using remaining 1 tablespoon oil.) Cook, turning once, until the squid is firm, lightly browned, and opaque within (cut into a piece to check; about 3-4 minutes per batch).
  6. Drain on paper towels, and serve immediately with yogurt sauce, lemon wedges, and greens.

Nutrition Facts

Calories392kcal
Protein25.85%
Fat43.27%
Carbs30.88%

Properties

Glycemic Index
21.3
Glycemic Load
0.51
Inflammation Score
-3
Nutrition Score
21.601304098316%

Flavonoids

Eriodictyol
0.28mg
Hesperetin
0.55mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.03mg
Myricetin
0.01mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:391.5kcal
19.58%
Fat:18.87g
29.03%
Saturated Fat:3.57g
22.3%
Carbohydrates:30.31g
10.1%
Net Carbohydrates:28.2g
10.25%
Sugar:2.49g
2.77%
Cholesterol:322.96mg
107.65%
Sodium:199.29mg
8.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.36g
50.73%
Copper:2.62mg
131%
Selenium:63.65µg
90.92%
Phosphorus:423.54mg
42.35%
Vitamin B2:0.65mg
38.5%
Vitamin B12:1.94µg
32.28%
Vitamin E:4.23mg
28.23%
Magnesium:80.5mg
20.13%
Zinc:2.85mg
19%
Vitamin B3:3.34mg
16.72%
Calcium:138.99mg
13.9%
Potassium:486.14mg
13.89%
Vitamin B5:1.28mg
12.77%
Vitamin K:13.2µg
12.57%
Vitamin C:8.24mg
9.99%
Iron:1.63mg
9.05%
Vitamin B6:0.17mg
8.51%
Fiber:2.1g
8.42%
Vitamin B1:0.09mg
6.11%
Manganese:0.11mg
5.27%
Vitamin A:212.85IU
4.26%
Folate:14.65µg
3.66%
Source:My Recipes