Ingredients
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½ cup all-purpose flour
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1 large egg
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¼ cup milk
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2 cups panko bread crumbs
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1 teaspoon sea salt
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1 teaspoon ground black pepper
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1 pound calamari rings, patted dry
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nonstick cooking spray
Directions
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Preheat an air fryer to 400 degrees F (200 degrees C).
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Place flour in a bowl. Whisk egg and milk in a separate bowl. Combine panko, salt, and pepper in a third bowl.
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Coat calamari rings first in flour, then in egg mixture, and finally in panko mixture.
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Place rings in the basket of the air fryer so that none overlap. Work in batches if needed. Spray tops with nonstick cooking spray.
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Cook in the preheated air fryer for 4 minutes. Flip rings, spray with nonstick cooking spray, and cook until browned and crispy, about 3 minutes more.
Nutrition Facts (per serving)
| 297 | Calories |
| 5g | Fat |
| 51g | Carbs |
| 25g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 297 | |
| % Daily Value * | |
| Total Fat 5g | 6% |
| Saturated Fat 1g | 6% |
| Cholesterol 48mg | 16% |
| Sodium 728mg | 32% |
| Total Carbohydrate 51g | 18% |
| Dietary Fiber 1g | 2% |
| Total Sugars 1g | |
| Protein 25g | 50% |
| Vitamin C 0mg | 0% |
| Calcium 72mg | 6% |
| Iron 8mg | 43% |
| Potassium 67mg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
