Crispy oven-fried calamari

Prep 20 min
Total 30 min
Serves 4 to 6

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2 tbsp
1 1/4 cups
3/4 cup
all-purpose flour
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.

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.



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

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