Calamari, Chips and Tartare Sauce

This baked version of fish and chips is a healthier one to that of deep fried. Seafood in general contains a high level of cholesterol; however it is low in saturated fats. Cholesterol found in seafood and other meats has little effect on blood cholesterol in most people. Saturated fats and trans fatty acids are the most important factors that raise blood cholesterol, not dietary cholesterol! Saturated fats are usually found in meat products and packaged foods. Trans fats, on the other hand, are also found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil. Fish and seafood are an excellent substitute for meat products. They provide a rich source of protein and omega 3 fatty acids; and they are also low in saturated fats. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish. With increasing public concerns over farmed fish, choose wild fish.

Serves 4
recipe from Super Food Ideas

400g potatoes, cut into 2cm thick chips
olive oil cooking spray
300g squid rings
2 kiwifruit, peeled, mashed
2/3 cup wholemeal plain flour
2 eggs, lightly beaten
1 cup fresh wholemeal breadcrumbs
lemon wedges

Tartare Sauce
1/2 cup reduced-fat plain yogurt
2 gherkins, finely chopped
1 tablespoon drained capers, finely chopped
1 tablespoon finely chopped fresh flat-leaf parsley leaves

Preheat oven to 200c/180c fan-forced. Line 2 baking trays with baking paper. Place potato on 1 prepared tray and spray with olive oil. Bake 30-40 minutes or until golden and crisp. Meanwhile, place squid rings and kiwifruit in a glass or ceramic bowl and stir to combine. Cover and refrigerate for 20 minutes. Remove squid from kiwifruit (discard kiwifruit) and rinse under cold water. Pat dry with paper towel.

Place flour on a plate. Place egg in a shallow bowl and place breadcrumbs on a plate. Dip 1 squid ring into flour, shaking off excess. Dip in egg then breadcrumbs. Place on prepared tray. Repeat with remaining squid, flour, egg and breadcrumbs. Spray with olive oil and bake for 10 minutes or until golden.

To make tartare sauce, place all ingredients in a bowl and stir to combine. Divide calamari and chips between plates. Serve with tartare sauce, lemon wedges and salad.

The Culinary Chase’s Note: Kiwifruit contains an enzyme that reacts with the protein in the squid, tenderizing it and bringing out its natural sweetness. I buy small squid and find that I don’t need to use kiwifruit to tenderize it. The squid I purchased had been cut up so I wasn’t able to make rings. Never mind, the calamari strips tasted great! Cheers!