Calamares a la Romana
Mariscos • España
Acerca de Calamares a la Romana
Battered and fried squid rings — beach bar classic
How to Make Calamares a la Romana (Traditional & Healthy Version)
Calamares a la Romana is a beloved classic of Spanish cuisine, especially popular along the Mediterranean coast. This dish features tender rings of fresh squid, delicately coated in a light batter and quickly fried to golden perfection. The result is a crispy exterior with a juicy and flavorful interior, making it a favorite tapa in bars and seaside restaurants across Spain. Its roots are deeply embedded in Spanish culinary tradition, and it showcases the country's love for fresh seafood and simple, honest flavors. What sets Calamares a la Romana apart is its balance of texture and taste. The batter is made using basic ingredients like flour, eggs, and a touch of olive oil, allowing the natural sweetness of the squid to shine. Often enjoyed with a squeeze of lemon and a sprinkle of sea salt, this dish is both comforting and satisfying without being overly heavy. For those seeking authentic Spanish food, Calamares a la Romana offers a true taste of the Mediterranean lifestyle, emphasizing fresh, local produce and social dining. Choosing a healthier preparation method, such as using high-quality extra virgin olive oil and draining excess fat, makes this Spanish seafood recipe suitable for calorie-conscious individuals. Whether served as a light lunch, appetizer, or part of a tapas spread, Calamares a la Romana brings a touch of Spanish sunshine to your table.
Ingredients(for 6-8 fried squid rings per serving)
- 300g Fresh squid (cleaned and cut into rings (calamares))
- 1/2 cup All-purpose flour (harina de trigo)
- 2 Eggs (large, free-range if possible)
- 1/2 cup Extra virgin olive oil (for shallow frying)
- to taste Sea salt (sal marina)
- a pinch Black pepper - optional
- 1 lemon Lemon wedges (for serving)
- 1/4 cup Sparkling water (adds lightness to batter) - optional
- 1 tbsp Fresh parsley (finely chopped, for garnish) - optional
Instructions
- 1
Clean the squid thoroughly and cut into 1cm thick rings. Pat dry with paper towels to remove excess moisture.
5 minutes
Dry squid ensures a crispier batter.
- 2
In a bowl, whisk the eggs with a pinch of salt and black pepper. For a lighter batter, add the sparkling water and mix until combined.
3 minutes
Sparkling water makes the coating extra light and crispy.
- 3
Place the flour in a shallow dish. Dredge the squid rings in flour, ensuring they are well coated and shake off excess.
3 minutes
Coating in flour helps the batter stick evenly.
- 4
Heat extra virgin olive oil in a large, wide pan over medium-high heat. Oil should be hot but not smoking.
3 minutes
Test oil temperature with a small drop of batter; it should sizzle instantly.
Why This Dish is Healthy
This recipe uses high-quality ingredients like olive oil and fresh seafood, which are staples of the nutritious Mediterranean diet. Shallow frying instead of deep frying, and draining the rings thoroughly, help reduce fat content. Squid is low in saturated fat and high in protein, aiding muscle repair and satiety without excessive calories.
Calamares a la Romana is rich in lean protein from fresh squid, which is also a source of essential minerals like phosphorus, selenium, and vitamin B12. Using extra virgin olive oil provides healthy monounsaturated fats and antioxidants. By draining excess oil and opting for a light batter, this dish keeps calories and unhealthy fats in check, making it suitable for a balanced diet.
Pro Tips
- 💡Use the freshest squid available for the best flavor and texture.
- 💡Chill the batter for 10 minutes before dipping for extra crunch.
- 💡Serve immediately after frying for optimal crispiness.
Storage & Serving
Best enjoyed fresh, but leftovers can be refrigerated in an airtight container for up to 1 day. Reheat in a hot oven to restore crispiness. Avoid microwaving as it softens the batter.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
| Protein | 12.0 g |
| Carbohydrates | 18.0 g |
| Total Fat | 11.0 g |
| Fiber | 1.0 g |
