Move over fried calamari! This baked calamari has the perfect crunchy crumbing and is served up with a flavour packed salsa that will leave you wanting more.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Serves: 2
Course: Dinner, Main Course
Cuisine: Australian
Dietary Requirements: Gluten Free, Pescatarian


  • 250 g calamari clean tubes
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon onion powder
  • 3 tablespoons polenta
  • 3 tablespoons wholemeal breadcrumbs or gluten free alternative
  • 50 g semi-dried tomatoes strained
  • 2 anchovies tinned
  • 1 clove garlic crushed
  • 1/2 lemon juiced
  • 2 tablespoons water boiling
  • Salt & pepper to taste

Ingredients for Salad

  • 1 cup rocket leaves
  • 8 green olives
  • 2 tablespoons parmesan cheese shaved or grated

Ingredients for Serving

  • 2 tablespoons chives finely chopped
  • 1/2 lemon juiced


  • Preheat oven to 200ºC fan forced (220ºC electric).
  • Cut calamari into rings, rinse well and dry off excess water thoroughly.
  • Toss into a large bowl with half the olive oil.
  • Mix together onion powder, salt and pepper, polenta and breadcrumbs and coat rings in bowl.
  • Place on a lined baking tray, spread out evenly and bake for 10-15 minutes until golden.
  • Meanwhile, make the salsa in a blender with semi-dried tomatoes, anchovies, garlic, juice from lemon and boiling water.
  • Blitz to a paste.
  • Serve calamari with rocket, olive and parmesan salad, semi dried tomato salsa, a sprinkle of chives and remaining lemon.
Nutrition Facts
Baked Calamari & Semi-Dried Tomato Salsa
Amount Per Serving
Calories 449 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 3g19%
Cholesterol 297mg99%
Sodium 456mg20%
Potassium 1296mg37%
Carbohydrates 54g18%
Fiber 6g25%
Sugar 12g13%
Protein 30g60%
Vitamin A 762IU15%
Vitamin B3 6mg30%
Vitamin C 48mg58%
Vitamin K 32µg30%
Calcium 171mg17%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.