Crisp Salt-and-Pepper Calamari
Crisp Salt-and-Pepper Calamari delivers a light, shattering crust with a clean, ocean-fresh bite, balanced by aromatic cracked black pepper and flaky sea salt. It’s the kind of appetizer that disappears fast at gatherings, perfect for game day platters or a seafood-forward dinner spread. Serve hot with lemon wedges or a simple aioli to highlight its delicate crunch.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crisp Salt-and-Pepper Calamari, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 17 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 37 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 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.
- 40
- Heart Health
- 73
- Metabolic
- 44
- Digestive
- 35
- Inflammatory
- 27
- Performance
- 35
- General Wellness
- 1
Whisk the egg and milk together in a bowl. In a shallow bowl, combine the panko, pepper, and salt.
- 2
Lightly coat the calamari with flour, shaking off any excess. Dip it into the egg mixture, then into the panko mixture to coat. Place on a plate and refrigerate for 20 minutes.
- 3
Heat the oil in a saucepan or deep fryer. Deep-fry the calamari in batches until light golden brown, about 3 minutes. Drain on paper towels.
- Calories 711.99 kcal High 36%
- Protein 22.8 g Good Source 46%
- Carbohydrate 109.61 g 40%
- Total Fat 20.0 g High 26%
- Saturated Fat 2.41 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 100.47 mg High 33%
- Sodium 1002.38 mg High 44%
- Dietary Fiber 6.13 g Good Source 22%
- Total Sugars 4.54 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 34.18 mg Low Source 3%
- Iron 3.06 mg Moderate 17%
- Potassium 268.59 mg Low Source 6%
- Vitamin A 25.33 mcg Low Source 3%
- Vitamin C 0.05 mg Low Source 0%
- Vitamin D 0.43 mcg Low Source 2%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Crisp Salt and Pepper Calamari 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 Eggs. Each serving provides about 711.99 kcal, and is a good source of protein.
Recipe Questions
- What is Crisp Salt-and-Pepper Calamari made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Calamari, Eggs, Panko. The full list of 8 is above.
- How long does it take to make Crisp Salt-and-Pepper Calamari?
- 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 711.99 kcal. The full nutrition breakdown is above.
- Is Crisp Salt-and-Pepper Calamari easy to make?
- This recipe is rated easy, with 8 ingredients and 3 steps.
- Is Crisp Salt-and-Pepper Calamari healthy?
- Crisp Salt-and-Pepper Calamari has an easyChef Pro health score of 42/100. Per serving, it provides 711.99 calories and 22.8 g of protein, or 46% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: sodium at 1002.38 mg (44% of the Daily Value) and saturated fat at 2.41 g (12% of the Daily Value). It contains 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
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
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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