I found this recipe blog on line at http://blog.foodnetwork.com/healthyeats/2012/05/07/fried-calamari-the-healthy-eats-way/#idc-container .  It is a very good recipe.  However, for those of us who are gluten and dairy intolerant I have a variation on this recipe.  For those of you who use powdered ranch dressing mix, it does have MSG as one of the ingredients.

The original recipe  is:

  • Cooking spray
  • 1 pound calamari, tubes and tentacles
  • 1 1/2 cups panko bread crumbs
  • 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

If you are gluten intolerant or lactose intolerant the recipe can be modified by using:

  • 1 pound calamari, tubes and tentacles
  • 1 cup of white or blue tortilla chip pieces
  • 1/2 cup corn flakes without sugar (Erewhon brand)
  • 3 cloves garlic finely minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon Herbamare
  • Sea salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cups plus 2 tablespoons brown rice flour
  • 11/4 cup original unsweetened almond milk or soy milk

Preheat oven to 400 degrees.  Coat two large baking sheets with cooking spray.

Pat calamari dry with a paper towel. Cut tubes crosswise into 1/2-inch thick rings (do not cut tentacles). Set aside.

Combine, tortilla chips, corn flakes and seasoning in a food processor and process until finely ground.  Transfer mixture to a bowl.

In a separate bowl, whisk together almond milk, 2 tablespoons of the brown rice flour and black pepper. Place remaining 1/2 cup of flour in a large freezer bag.

Add calamari rings and tentacles to the bag with the flour and shake to coat. Working in batches, dip the flour-coated calamari into almond milk mixture and then into corn flake/tortilla mixture. Arrange calamari, in a single layer, on prepared baking sheets. Spray the surface with cooking spray.

Bake 15-20 minutes, until calamari is tender and coating is crisp and golden brown.

Serves 4

If you have a recipe that needs revision contact me at Gloria@ChefGloriaB.com.  If you want someone to cook your recipes or mine call or email me.  See my website at www.ChefGloriaB.com