“Who doesn’t love fried calamari? I used the easily-available squid tubes (available frozen in most supermarkets) to create lovely, full-flavoured fried squid. Tossed lightly in coconut flour, you get all the deliciousness without the gluten, carbs or guilt. This is a lovely, light appetiser for two and this was how the macros were calculated. If you choose to have this as a main meal, or wish to scale up to serve more, use the handy plug-in on the recipe below to help you along. If you choose to do this, please cook the squid in batches to avoid over-crowding the pan.” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
The Glow Factor, 2025 by Penelope Corwin is available worldwide. The image above will link to Amazon UK. For USA and all other countries, click here.
More on Coconut-dusted Fried Squid…
Squid is not only delicious but also nutritious. It is a rich source of high-quality protein, essential vitamins like B12 and B6, and minerals such as zinc, phosphorus, and selenium. Additionally, squid contains omega-3 fatty acids, which are known to support heart health, reduce inflammation, and promote brain function.
FOLLOW MONYA:
-
-
-
-
-
Coconut oil has gained popularity in recent years for its numerous health benefits. It contains medium-chain triglycerides (MCTs), which are easily digestible and provide a quick source of energy. The lauric acid in coconut oil has antibacterial and antiviral properties, strengthening the immune system. Furthermore, it has been linked to improved weight management and enhanced skin and hair health.
Both squid and coconut oil offer protein, healthy fats, and essential nutrients. This combination can support muscle growth, aid in weight management, and boost skin and hair health. Moreover, the omega-3 fatty acids in squid and the MCTs in coconut oil can work together to reduce inflammation and support heart health.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Coconut-dusted Fried Squid dish, as well as all the X on Fats of Life®.
Coconut-dusted Squid
Per serving
Ingredients
- 200 g (7.1 oz) raw squid tubes, *see note below
- 30 g (1.1 oz) coconut flour
- generous pinch salt
- coconut oil, for frying
- squeeze fresh lemon
- flat leaf parsley, finely chopped
Instructions
- * The weight of the raw squid as indicated in the ingredients is the weight after defrosting (if frozen) and any sludge removed from the inside of each squid tube. Frozen seafood often contains a "protective ice glaze" which is frustrating as it shows an inaccurate weight. Clean the tubes, slide out and discard any sludge and pat the squid dry before weighing.
- To prep the squid, pull off the little fins/wings from the tubes. Keep the tentacles separate.
- Use a sharp knife to slice the squid in half lengthwise. Open it up and gently score a criss-cross into the flesh. This helps them curl when cooking. If your squid tubes were large, you can slice the pieces smaller, but my tubes were small (and bought from Tesco).
- Use strong kitchen paper to pat the squid dry on the inside. This is what you should have ready:
- Combine the coconut flour and salt together in a wide-bottomed bowl. Place each piece of squid into the flour and dust both sides. Shake off excess flour and set aside. At the end, tip in the tentacles and coat in the flour. Discard the remaining, unused flour.
- Heat the coconut oil in a medium-size pan until very hot. Working in two or three batches (so as not to overcrowd the pan), fry the squid until curled and slightly coloured.
- Remove using a slotted spoon and place on a tray lined with kitchen paper to drain excess oil.
- Season with salt and serve immediately, with a squeeze of lemon for acidity and chopped parsley for fresh top notes.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
* * *
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories             182Kcal / 761kJ
Fat                 12g
Carbohydrates        2.6g
Protein              17g
Allergens
Molluscs
See all the Seafood dishes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx