Crispy oven-fried calamari



20 min


30 min


4 to 6

Crispy oven-fried calamari

Photo, Erik Putz.


  • 2 tbsp olive oil
  • 1 1/4 cups panko
  • 3/4 cup all-purpose flour
  • 2 eggs
  • 1 1/2 cups finely grated parmesan
  • 1 tsp salt , divided
  • 450 g frozen calamari rings , thawed, patted dry
  • 2 cups prepared marinara tomato sauce
  • lemon wedges , (optional)


  • POSITION racks in top and bottom thirds of oven, then preheat to 450F. Line 2 baking sheets with parchment.
  • HEAT oil in a large frying pan over medium. Add panko and cook, stirring frequently, until browned, 5 min. Remove from heat and cool.
  • PLACE flour in a wide shallow dish. Beat eggs in another wide shallow dish. Combine panko and parmesan in a third wide shallow dish.
  • TOSS calamari with 3/4 tsp salt. Coat calamari in flour, in batches, shaking off excess. Dip each piece in egg mixture, then in panko mixture. Arrange on prepared sheets.
  • BAKE calamari, switching sheets halfway, until just tender, 8 to 10 min. Sprinkle with remaining 1/4 tsp salt.
  • HEAT marinara sauce in a medium saucepan over medium until hot. Serve calamari with dipping sauce and lemon wedges. Pair with a green salad for a complete meal.

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Nutrition (per serving)

  • Calories
  • 267,
  • Protein
  • 21 g,
  • Carbohydrates
  • 19 g,
  • Fat
  • 11 g,
  • Fibre
  • 2 g,
  • Sodium
  • 993 mg.
  • Excellent source of
  • vitamin B12

Kitchen Tip: Toasting panko before the coating process is key for golden and crispy calamari.

Kitchen Tip: Dress up the dipping sauce by sautéing 2 cloves of minced garlic in 2 tbsp of olive oil before adding marinara. Add chili flakes to kick it up.