One healthier recipe for crispy fried calamari calls for coating the calamari in an egg wash, then coating them in panko breadcrumbs. Place the coated calamari on a baking sheet and bake for about 15 minutes, turning them over halfway through. Serve hot.
To prepare the calamari, place 1 pound of calamari, cut into tubes and tentacles, into a large mixing bowl, and season with a 1/2 teaspoon salt. Beat an egg in a separate bowl. Pour the egg over the calamari, and stir to coat. Pour 1 cup of panko breadcrumbs into another bowl. Dip the calamari pieces into the panko, a few pieces at a time, until they're fully covered in breadcrumbs.
Line a baking sheet with foil paper, and spray lightly with cooking spray. Spread the calamari out on the baking sheet in a single layer, and place in the oven for 10 minutes. Turn the calamari pieces over and cook for another five minutes, or until they're golden brown and crispy.
Panko breadcrumbs are lighter than regular breadcrumbs, which gives food a crispier coating, ideal when not frying in oil. Cooking the calamari in the oven makes it healthier by avoiding the fat from deep-frying. With the panko breadcrumbs properly coated, the calamari can get just as crispy in the oven.