Quinoa calamari rings

Quinoa calamari rings


Serves 4


  • 2/3 cup quinoa
  • 1 1/3 cup (330ml) water
  • zest from 1 lemon
  • 2 large egg whites, whisked
  • 3 tbsp flour
  • 2 tsp onion powder
  • 2 tsp salt
  • 2 tsp black pepper
  • 500g calamari rings
  • oil spray


Heat oven to 220°C  (200°C fan-forced ) and line two oven trays with baking paper.

Place quinoa, water and lemon zest into a small saucepan and bring to a simmer.

Turn the heat down as low as it will go, cover and cook for 15 minutes until quinoa is cooked. Fluff up and set aside.

Place whisked egg whites in a bowl.

Place flour and onion powder in a bowl or bag.

Place cooked quinoa, salt and pepper in a bowl or bag.

Pat calamari dry with paper towel and toss in flour making sure rings are well coated.

Toss rings in egg whites and place in the quinoa. Coat well and place rings on oven trays.

Spray lightly with oil and bake for 10 minutes. Turn the rings and continue to cook for 5-6 minutes.

Serve as is, with a squeeze of lemon or even a dollop of low fat mayonnaise.

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Serving Suggestions


  • I’ve used quinoa because it’s just so good for you and it gives a gorgeous crunchy coating. But if you don’t have any you can use panko breadcrumbs.
  • These are so much better for you than the deep fried calamari rings because they’ll well, not deep fried. Oven baking gives a lovely crunchy texture without all the fat. Not to mention the added health benefits of quinoa. Bonus!
  • This recipe was created by Jay Rogers for Kidspot, New Zealand's best recipe finder. You can follow Jay at The Moodie Foodie and on FacebookTwitter or Pinterest.

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