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Ингредиенты
- 6 med calamari tubes, cleaned and tentacles attached or possibly 8 medium calamari tubes, cleaned (no tentacles)
- 4 slc stale bread, processed into breadcrumbs
- 1/2 bn Italian parsley, minced
- 1 tsp grated lemon rind
- 1 pch dill
- 2 x tomatoes, skinned and minced
- 1 tsp salt up to 1 c. extra virgin olive oil
- 1 pch pepper
Инструкции
- Cut the calamari tubes into flat pcs then 'score' the inner side of the pcs with shallow knife cuts, to create a 'checkerboard' effect.
- In a bowl, mix together the breadcrumbs, minced parsley, lemon rind, dill, skinned and minced tomatoes and salt and pepper to taste.
- Place the calamari pcs and tentacles in an oven tray. Sprinkle with the breadcrumb mix then drizzle with about 150ml. extra virgin olive oil.
- Bake at 200 c. for 15 min then serve on a bed of rocket leaves or possibly radicchio, spooning over any extra juices from the pan.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 377g | |
| Calories 762 | |
| Calories from Fat 44 | 6% |
| Total Fat 4.92g | 6% |
| Saturated Fat 1.32g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3996mg | 167% |
| Potassium 603mg | 17% |
| Total Carbs 149.33g | 40% |
| Dietary Fiber 7.8g | 26% |
| Sugars 9.61g | 6% |
| Protein 31.13g | 50% |
