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Crispy Squid with Air-Fried Potatoes

Breadcrumbed pan-fried squid with air-fried potatoes and a light egg caper mayo. Squid alone gives about 45 g of lean protein, a great light, high-protein dinner.

lunchdinnerseafoodhigh proteinquick~480 kcal

480

kcal

52g

protein

39g

carbs

9g

fat

Ingredients

  • 250 g squid, cleaned
  • 20 g breadcrumbs
  • ½ tbsp olive oil
  • 200 g potatoes, cut into wedges
  • 2 tbsp light mayonnaise
  • 1 tsp capers, chopped

Method

  1. 1Toss the potato wedges in a little oil and air-fry at 200 °C for 15–20 min, shaking halfway, until crisp.
  2. 2Pat the squid dry and cut into rings or strips.
  3. 3Toss the squid lightly in the breadcrumbs to coat.
  4. 4Heat the olive oil in a non-stick pan on high. Fry the squid 2–3 min, turning once, until golden and just cooked through, don't overcook or it turns rubbery.
  5. 5Stir the chopped capers through the mayonnaise.
  6. 6Serve the squid and potatoes with the caper mayo on the side.

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