Crispy Baked Calamari & Prawns with Avocado Salsa — the healthy ketogenic way: 12g carbs per portion
Calamari with prawns and chips is a much-loved dish across Italy and other Mediterranean countries. It’s delicious but traditionally deep-fried and coated in batter, with a side of potatoes — not ideal if you’re aiming for health or ketosis. This recipe keeps the flavor you crave while removing the excess carbs and unhealthy fats.
To make a keto-friendly version, the chips are eliminated and the seafood is baked rather than fried. The result is crispy, light calamari and prawns served with a rich, creamy avocado salsa — simple, fast and satisfying.
Choosing the best prawns
The best-tasting prawns I’ve had come from my Italian fishmonger: large Argentinian prawns (Pleoticus muelleri). If you can source big, wild prawns they are worth the extra cost. Otherwise, choose the largest raw prawns you can find and avoid inexpensive, intensively farmed imports. Buying prawns already cleaned saves time, but whole, raw prawns will usually deliver the best flavor.
Calamari or squid? Fresh or frozen?
Calamari and squid are both cephalopods, but they differ in taste and texture. Squid is often cheaper, can be rubbery when not very young, and is relatively mild. Calamari (commonly Loligo species) tends to be more tender and flavorful. If you have access to a good fishmonger, ask specifically for calamari or European squid. Prepared frozen rings are convenient but are unlikely to be the tender calamari you’d get fresh from a market.
How to clean calamari
Cleaning fresh calamari is straightforward and quick. Many fishmongers will clean them for you, but doing it yourself is easy and rewarding. Wearing disposable gloves can help if you dislike handling seafood.
To prepare a whole squid you only need a pair of scissors:
- Pull the head away from the body to remove the innards.
- Remove the central gladius (transparent support) by pulling it out.
- Optionally peel off the thin dark outer skin for a cleaner appearance.
- Rinse the body cavity under running water and remove any remaining innards.
- Cut off the fins and slice the body crosswise into classic calamari rings. Keep the tentacles — remove the beak and eyes and they’re delicious.
Using the head and tentacles adds texture and flavor; don’t discard them if you’re comfortable preparing them. If you prefer convenience, prepared cleaned squid or frozen rings will still work for this recipe.
Health benefits
Calamari provides zinc, manganese, copper, selenium, vitamin B12 and riboflavin. Prawns are rich in protein, omega-3s, and antioxidants, and are a notably good food source of selenium. Avocado brings heart-healthy monounsaturated fats, fiber and micronutrients, making it a favorite for low-carb diets.
How to make Crispy Baked Calamari & Prawns with Avocado Salsa
This recipe recreates the flavor and crunch of fried seafood without deep-frying. After cleaning the calamari and prawns, dip them in an egg-and-coconut-oil wash, then coat with a mixture of coconut flour and a little oat bran for added texture. Bake until crisp and golden. While the seafood cooks (about 20 minutes), prepare the avocado salsa by mashing avocado and folding in mayonnaise, a touch of tomato paste, Worcestershire sauce and lemon juice. Season to taste and thin with water if needed.
The final dish is keto-friendly, nutritious and quick to prepare, delivering the satisfaction of classic seafood and chips without the guilt.
Enjoy!
- 300g fresh whole calamari (or 200g cleaned)
- 200g large fresh whole prawns (or 150g de-shelled)
- 3 tbsp fine coconut flour
- 2 tbsp gluten-free oat bran
- 1 egg
- 1 tbsp melted coconut oil
- 50g avocado
- 20g sugar-free mayonnaise
- a small squeeze of tomato paste
- a generous splash of Worcestershire sauce
- 1 tsp lemon juice + 2 lemon slices
- 1 tsp fine Himalayan pink salt
- freshly ground black pepper
- 1/2 tsp turmeric (optional)
- Clean calamari and cut across to make rings.
- Remove shell, claws, tail and gut string from prawns.
- You should now have approximately 350g combined net weight of seafood.
- Rinse under cold running water and place in a colander to drain.
- In a medium bowl, beat the egg with melted coconut oil; add the seafood and toss until coated.
- In a separate bowl, combine coconut flour, oat bran, salt, black pepper and turmeric.
- Preheat oven to 200°C (fan).
- Using tongs, dredge the seafood in the coconut/oat mix, coating all sides.
- Arrange the coated pieces on a baking tray lined with parchment paper.
- Bake for 10 minutes, turn each piece, then bake another 10 minutes until crisp and golden.
- Cut and mash the avocado, then add mayonnaise, tomato paste, Worcestershire sauce, lemon juice and salt.
- Mix well, adding a little water to reach your preferred consistency.
- Serve the baked seafood with the avocado salsa and lemon wedges.