A lower-calorie way to make Salt and Pepper Squid
Salt and Pepper Squid — with oven-crisp coating and lime slaw
Scored squid receives a transparent rice-flour coat and oven-crisps beside fresh cabbage slaw, about 410 calories per serving.
Dry the main ingredient thoroughly, cook wet and firm components separately, and use high heat only after the interior texture is under control. The finished salt and pepper squid has clear browning and distinct textures with no greasy or watery layer.
What changes—and what stays
From deep-fried with chips and aioli often 700–950 kcal to 410 calories
Bake a very thin rice-flour coating on a hot rack instead of deep frying. White pepper, Sichuan pepper, chilli, lime, garlic and squid browning give takeaway-style punch.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Bake a very thin rice-flour coating on a hot rack instead of deep frying | White pepper, Sichuan pepper, chilli, lime, garlic and squid browning give takeaway-style punch. |
How the flavor stays
White pepper, Sichuan pepper, chilli, lime, garlic and squid browning give takeaway-style punch.
A cost rule that survives inflation
Cabbage, carrot and a small brown-rice side make 1 kilogram of squid feed six.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 1 kgcleaned squid
- 480 gbrown rice, cooked
- 120 grice flour
- 800 gcabbage and carrot
- 18 gcanola oil
- 4limes
- 30 ggarlic and chilli
- 10 gwhite and Sichuan pepper
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Score and dry squid
Cut equal pieces, score shallow diamonds and blot completely dry.
Look for: Squid is matte and scoring does not cut through.
Step 2 · follow the visible cue
Dust with a thin coat
Toss in seasoned rice flour and shake away every loose patch.
Look for: The squid outline shows through the coating.
Step 3 · follow the visible cue
Oven-crisp on a hot rack
Mist with measured oil and bake in one uncrowded layer.
Look for: Coating is pale gold and dry.
Step 4 · follow the visible cue
Season and serve immediately
Toss briefly with pepper, chilli, garlic and lime and plate with slaw.
Look for: Squid is tender and crust remains crisp.
Calories at the same serving size
185 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Salt and Pepper Squid within two hours and refrigerate sealed for up to three days. Reheat only what is needed.
Cool Salt and Pepper Squid within two hours and refrigerate sealed for up to three days. Reheat only what is needed.
Frequently asked questions
Can Salt and Pepper Squid be prepared a day ahead?
Yes. Keep crisp, fresh and starchy components separate until serving. Cool Salt and Pepper Squid within two hours and refrigerate sealed for up to three days. Reheat only what is needed.
What does the calorie figure for Salt and Pepper Squid include?
It covers one stated serving from the listed quantities only; extra sides are not included. Bake a very thin rice-flour coating on a hot rack instead of deep frying.
- cleaned squid1 kg
- brown rice, cooked480 g
- rice flour120 g
- cabbage and carrot800 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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