Crispy Air-Fried Calamari Rings
Crispy Air-Fried Calamari Rings deliver a light crunch from a golden panko coating with tender squid inside. The mild, briny flavor pairs perfectly with a squeeze of lemon or your favorite dipping sauce, making it a standout appetizer for game day, gatherings, or a laid-back seafood night. Enjoy the satisfying texture without the heaviness of deep-frying.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crispy Air-Fried Calamari Rings, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 25 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 37
- Heart Health
- 70
- Metabolic
- 40
- Digestive
- 33
- Inflammatory
- 19
- Performance
- 29
- General Wellness
- 1
Preheat the air fryer to 400 degrees F (200 degrees C).
- 2
Put the flour in one bowl. In a separate bowl, whisk the egg and milk. In a third bowl, mix the panko, salt, and pepper.
- 3
Dredge the calamari rings in the flour, then dip them in the egg mixture, and finally coat them in the panko mixture.
- 4
Arrange the rings in the air fryer basket without overlapping; work in batches if necessary. Spray the tops with nonstick cooking spray.
- 5
Cook in the preheated air fryer for 4 minutes. Flip the rings, spray with nonstick cooking spray, and continue cooking until browned and crispy, about 3 minutes more.
- Calories 1023.5 kcal High 51%
- Protein 22.0 g Good Source 44%
- Carbohydrate 117.06 g 43%
- Total Fat 51.47 g High 66%
- Saturated Fat 3.97 g Moderate 20%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 98.64 mg High 33%
- Sodium 1011.53 mg High 44%
- Dietary Fiber 5.56 g Moderate 20%
- Total Sugars 4.5 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 34.14 mg Low Source 3%
- Iron 2.88 mg Moderate 16%
- Potassium 240.42 mg Low Source 5%
- Vitamin A 26.42 mcg Low Source 3%
- Vitamin C 0.06 mg Low Source 0%
- Vitamin D 0.42 mcg Low Source 2%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Crispy Air Fried Calamari Rings is made with 8 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Calamari, and Cooking Spray. Each serving provides about 1023.5 kcal, and is a good source of protein.
Recipe Questions
- What is Crispy Air-Fried Calamari Rings made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Calamari, Cooking Spray, Eggs. The full list of 8 is above.
- How long does it take to make Crispy Air-Fried Calamari Rings?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 1023.5 kcal. The full nutrition breakdown is above.
- Is Crispy Air-Fried Calamari Rings easy to make?
- This recipe is rated easy, with 8 ingredients and 5 steps.
- Is Crispy Air-Fried Calamari Rings healthy?
- Crispy Air-Fried Calamari Rings has an easyChef Pro health score of 35/100. Per serving, it provides 1023.5 calories and 22.0 g of protein, or 44% of the Daily Value. Worth noting per serving: sodium at 1011.53 mg (44% of the Daily Value) and saturated fat at 3.97 g (20% of the Daily Value). It contains Fish, Eggs, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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