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Oven Baked Salt & Pepper Squid Recipe

Try this simple oven-baked salt and pepper squid as a light lunch or as an appetiser when entertaining. This baked calamari means no deep-frying, making it a healthier option for you to enjoy.

Healthy oven baked salt and pepper squid

OVEN BAKED SALT & PEPPER SQUID

Salt and Pepper squid rings, or calamari,  is a popular light lunch or entree choice when dining out. Especially when accompanied with a delicious dipping sauce, such as aioli or tartare sauce.

It can also make a great sharing plate too, so it only seemed natural to want to make our very own crumbed salt and pepper squid dish at home.

For another great option, try my salt and pepper air fryer calamari recipe. So good!

Check out these recipes too:

Oven-Baked Vs Deep Fried Calamari

I am not a big fan of deep-fried food and tend not to eat it often. The exception is definitely those occasional fish and chips by the beach family days, which often includes salt and pepper calamari!

In fact, despite having this conversation many times over the years with my husband, I actually refuse to own a deep fryer at all!

So instead I set about making a healthy oven baked squid alternative, that not only tastes great, but is actually really easy as well!

Healthy oven baked salt and pepper squid

Tips and Tricks for Perfect Oven Baked Squid

This is a really simple healthy salt and pepper squid recipe alternative, simply because you do not require them to be cooked in oil. They may not be as crispy as deep fried calamari, however they taste lighter and with more of the salt and pepper flavours this way, I think.

If you are finding you are having trouble getting your crumb mixture to stick to your squid rings, you can first dip them in a mixture of beaten egg before rolling in the crumbs, however as they are usually fairly moist, I usually skip this step.

It is important to avoid overcooking your oven baked calamari though, or they will taste quite rubbery so take care to keep a close eye on them.

Will They Be Crunchy?

Oven-baked salt and pepper squid will not be as crunchy and crispy as a deep-fried version.

If you do prefer a crunchier texture, you can still shallow fry them using the same steps to salt and pepper your squid rings, up until placing them in the oven. Instead heat some oil in a frying pan and fry until crispy.

Another healthier calamari alternative would be to use an air fryer. I haven’t tried this yet but I think it would work great.

Recipe Variations

You can do this same crumb coating with other seafood too. Try it with prawns or fish for a yummy salt and pepper crumb coating.

I hope you enjoy my oven-baked salt and pepper squid recipe for a lighter option to enjoy seafood at home.

Healthy oven baked salt and pepper squid

Oven Baked Salt & Pepper Squid

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Enjoy a lighter alternative to a favourite with this salt and pepper oven baked squid recipe.

Ingredients

  • 500 g squid rings
  • 1/2 cup plain flour
  • 1 cup breadcrumbs
  • 1 tbsp salt
  • 1 tbsp cracked pepper

Instructions

  1. Preheat oven to 190 degrees Celsius. Line trays with baking paper.
  2. Mix flour, breadcrumbs, salt and pepper in a medium-sized bowl.
  3. Coat squid ring in crumb mixture and place on a baking tray, ensuring squid rings are well spaced out on the tray and not piled on top of each other.
  4. Cook in oven for approximately 16-20 minutes, turning half way.
  5. Serve with dipping sauce such as tartare sauce or aioli, or squeeze lemon juice over calamari.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 283Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 291mgSodium: 1997mgCarbohydrates: 36gFiber: 2gSugar: 2gProtein: 25g

Did you try this recipe? Pin it for later!

Let me know what you think! Leave a comment or a review below and share a pic! Tag me at @simplifycreateinspire on Instagram

Check out my air fryer sweet potato fries for a perfect side dish accompaniment:

Air fryer sweet potato fries with greek yoghurt dip

Brian Archibald

Thursday 20th of July 2017

too soggy, calamari was cooked well but the crumbs were soggy, will fry next time like usual

Brian Archibald

Thursday 20th of July 2017

A bit soggy, the calamari was cooked well but the crumbs were soggy, wont do this again

Mumma McD

Saturday 4th of April 2015

Yum this looks so good!! I've only ever done the shallow fry method & the coating always falls off... will try these next week, thanks :)

Holly

Saturday 4th of April 2015

Definitely another perk with oven bake...not losing the coating. I hope you love it :)

Karren Haller

Sunday 22nd of February 2015

Thanks for sharing your recipe that I have pinned on the Friday Feature board this week!!!

Have a great weekend, Karren

Holly

Sunday 22nd of February 2015

Thanks so much Karren.

House in Tillford

Saturday 21st of February 2015

Salt and pepper squid is definitely one of my most common ordered dishes and I like your oven baked variation

Holly

Saturday 21st of February 2015

Thank you. It's also easier than frying as you can throw it in the oven instead of standing over a frying pan (good when 6 months preg like me lol).

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