“This is a fresh, light tapas or appetiser for two people. The macros were calculated that this recipe would serve two as a light meal, but you can use the handy plug-in below to increase the amount of ingredients and have this as a main with a lovely salad on the side (just be sure to manually adjust the macros accordingly).” – 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.
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More on Fried Squid with Coriander and Chilli…
Squid is a lean protein source, rich in essential amino acids, and low in carbohydrates. Squid also provides an array of vitamins and minerals, including vitamin B12, zinc, and selenium. These are known to support overall health and immune function.
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Coconut oil, the healthy fat champion, is the perfect medium for frying. It’s primarily composed of medium-chain triglycerides (MCTs), which are easily metabolized by the body for energy. This makes it an excellent choice for keto enthusiasts. Furthermore, coconut oil contains lauric acid, known for its antimicrobial and anti-inflammatory properties.
The addition of chilli and coriander not only enhances the dish’s flavour but also adds nutritional value. Chillies are packed with capsaicin, a compound that may boost metabolism and aid in weight loss. Coriander, on the other hand, provides vitamins A and K, as well as antioxidants, contributing to overall well-being.
This simple, tasty dish showcases the best of the keto diet—low-carb, high-fat, and nutritionally rich ingredients—all on one plate.
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 Fried Squid with Coriander and Chilli dish, as well as all the Seafood recipes on Fats of Life®.
Fried Squid with Coriander and Chili
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, enough for frying
- squeeze fresh lime
- small handful coriander, finely chopped
- 1/2 red chili, 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 lime. Scatter over the chopped coriander and chopped red chili. Serve on a sharing platter...
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!
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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             183Kcal / 766kJ
Fat                 12g
Carbohydrates        2.7g
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