Healthy Recipes

Baked Calamari

Make this healthy, world-renowned dish the next time you're craving Italian food.

Baked Calamari
Brian Klutch
Calories 256
Protein 19g
Fat 13g
Carbs 14g
Brian Klutch

Opened in 1944 by Pasquale “Patsy” Scognamillo, Patsy’s has been a must-stop spot for New York City’s elite—from De Niro and Pacino to Bon Jovi and Diddy—for decadent Italian dishes.

Baked Calamari Servings: 8
You'll need
  • 2 lbs clean calamari, cut into 1/2-inch rings
  • 5 egg whites
  • 1 cup breadcrumbs
  • ⅓ cup olive oil
  • 1 lemon, cut into wedges
  • ½ cup low-fat sour cream
  • 2 tbsp Dijon mustard
  • 2 tbsp nonpareil capers, drained and rinsed
  • 2 stalks celery, finely chopped
  • 2 scallions, finely chopped
  • 1 lemon

To remain an icon takes more than living on past glory, though. It also takes the wherewithal to adapt to the city’s changing palate. These days, people are calling for healthier fare, and Chef Sal Scognamillo, who’s led the family kitchen since 1988, has listened to his patrons. Case in point: Patsy’s signature calamari. Scognamillo scrapped the frying method and reduced the use of flour, slashing the calories in half.

Now he’s sharing his recipe with M&F so you can whip up this renowned dish in your own kitchen. Buon appetito!

1. Preheat oven to 400°F
2. Lightly coat calamari with egg whites and then breadcrumbs.
3. In a large nonstick baking dish, toss calamari with olive oil.
4. Bake for 7 to 8 minutes. Turn calamari over and bake another 3 minutes.
5. Prepare tartar sauce: In a small bowl, combine sour cream, Dijon mustard, capers, celery, and scallions, then squeeze in lemon juice to taste.
6. Serve calamari with lemon wedges and tartar sauce.