Resolve to Eat More Calamari!

The New Year is upon us and that means resolutions. We say we’ll try to spend less, exercise more, and eat healthier. Well, you’re in luck because we can help with your pledge to eat out less and make healthy meals for you and your family. Calamari and fish are both great proteins that can be worked into weekly meals.

Here’s the scoop on calamari:

  • An ounce of plain squid offers 4.4 grams of protein, which has a role in building muscle and nourishing your hair and skin.
  • Calamari has vitamins and minerals that can keep your body healthy and immune system strong.
  • Uncooked calamari has 26 calories per ounce and less than a half gram of fat.

(Facts from

Want to kick your food up a bit? Try squid ink! It’s rich in antioxidants, high in iron, and can add instant flavor to any meal. Learn more here.

When you hear calamari, you might think of it fried as a delicious appetizer, but it can also be cooked as a healthy snack or meal. Staying in line with your resolution to eat healthier, here’s a recipe for calamari that is baked in the oven instead of being fried.

Crispy Baked Calamari

crispy baked calamariINGREDIENTS

  • Cooking spray
  • 1 pound calamari, tubes and tentacles
  • 1 1/2 cups panko breadcrumbs
  • 1/2 cup white tortilla chip pieces (2-inch pieces)
  • 1 tablespoon powdered ranch dressing mix
  • 1 1/4 cups low-fat buttermilk
  • 1/2 cup plus 2 tablespoons all-purpose flour
  • 1/4 teaspoon ground black pepper


  1. Preheat oven to 400 degrees. Coat two large baking sheets with cooking spray.
  2. Pat calamari dry with a paper towel. Cut tubes crosswise into 1/2-inch thick rings (do not cut tentacles). Set aside.
  3. Combine panko, tortilla chips and seasoning in a food processor and process until finely ground. Transfer mixture to a bowl.
  4. In a separate bowl, whisk together buttermilk, 2 tablespoons of the flour and black pepper. Place remaining 1/2 cup of flour in a large freezer bag.
  5. Add calamari rings and tentacles to the bag with the flour and shake to coat. Working in batches, dip the flour-coated calamari into buttermilk mixture and then into panko mixture. Arrange calamari, in a single layer, on prepared baking sheets. Spray the surface with cooking spray.
  6. Bake 15-20 minutes, until calamari is tender and coating is crisp and golden brown.

(Recipe from Food Network)