Oven-Fried Calamari

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Oven-Fried Calamari

Serving Size: for dinner or 12 for appetizers

One of my occasional “cheats” used to be the deep-fried version of this appetizing appetizer. No more cheating necessary.


  • 1 pound calamari tubes, cleaned and cut into ¾-inch rings
  • ½ cup white flour, whole-wheat flour, or whole-wheat pastry flour
  • 1½ cups whole-wheat or gluten-free breadcrumbs (or 5 to 6 slices whole-grain toast ground in a blender)
  • 1 teaspoon salt or to taste
  • ¼ teaspoon ground black pepper
  • 1 cup unsweetened almond milk
  • 1 lemon, cut into wedges
  • 1 cup marinara sauce (optional)


  1. Preheat the oven to 400°.
  2. Pat the calamari rings dry with a paper towel.
  3. Place the flour in a medium zip-top bag.
  4. In a small bowl, mix the breadcrumbs, salt, and pepper.
  5. Pour the milk into a second small bowl.
  6. Put the calamari rings into the bag of flour and shake to coat.
  7. Remove the rings, one at a time, and dip into the milk, then the breadcrumb mixture, making sure they are thoroughly coated.
  8. Place them on a baking sheet in a single layer and bake for 15 to 20 minutes, or until they’re cooked through.
  9. Serve with lemon wedges, plus warm marinara sauce for dunking, if desired.
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