Jan Bilton: Low-fat Sunday night seafood meals (+recipes)

Crispy Baked Squid

They can be barbecued, grilled, stir-fried, battered, casseroled, curried, baked, placed on pizzas or added to pastas, soups or salads - versatile frozen squid and prawns are often my go-to, inexpensive, Sunday night meal, writes JAN BILTON. They're calorie-low and there is no wastage.

CRISPY BAKED SQUID

A tasty take on salt and pepper squid.

INGREDIENTS

2 eggs

2 Tbsp water

1 tsp each: smoked paprika, chilli flakes

3/4 cup panko breadcrumbs

6 Tbsp finely grated parmesan

salt and freshly ground black pepper to taste

400g frozen squid rings, thawed

spray rice bran oil

METHOD

Preheat oven to 200C. Line a large baking tray (or two trays) with baking paper.

Whisk eggs, water, paprika and chilli in a bowl. Place the breadcrumbs, parmesan, salt and pepper in another bowl. Dip the squid rings into egg mixture then into crumb mixture to coat evenly.

Place on the baking tray. Spray with oil. Bake for 15 minutes.

Great served with wasabi mayo or low-salt soy sauce and wasabi as a dipping sauce. - Serves 4.

KOREAN VEGETABLE & PRAWN PANCAKES

INGREDIENTS

2 eggs

3/4 cup water

1 cup plain flour

2 tsp sesame oil

4 spring onions, finely sliced

1 cup each: sliced beans, mung bean sprouts

1 carrot, shredded

250g raw prawns, shelled, deveined and chopped

salt and pepper to taste

canola oil for frying

Dipping Sauce: 3 Tbsp soy sauce

1 tsp each: sugar, sesame oil

1 Tbsp rice vinegar

METHOD

Whisk the eggs and water in a large bowl, until well mixed. Gradually whisk in the flour and oil. Add the spring onions, beans, bean sprouts, carrot and prawns and mix well. Season.

Heat a 20cm non-stick frying pan on medium.

Add a teaspoon of canola oil. Ladle about 1/4 of the batter into the pan, spreading it out evenly. Panfry for about 3 minutes until the base is golden.

Flip and continue to cook until golden and set.

Remove to a warm platter and keep warm. Repeat with the remaining mixture.

To serve, cut the pancakes into quarters and serve with the combined dipping sauce ingredients.

- Serves 4

CAJUN-STYLE PRAWNS

These prawns make excellent nibbles or serve them as a main with rice and a salad.

INGREDIENTS

500g large raw prawns

1 egg

1 cup milk

1/4 cup fine cornmeal

3/4 cup plain flour or gluten-free flour

1 tsp chilli powder

1/2 tsp each: baking powder, paprika, salt

1/4 tsp each: cayenne pepper, white pepper

rice bran oil for deep frying

METHOD

Shell prawns and devein. Beat egg and milk to combine. Sift dry ingredients then whisk into egg mixture. Stand for 30 minutes.

Heat enough oil for deep frying in a small deep saucepan. Dip the prawns into the batter and deep fry in batches, until golden. Drain on paper towels. - Serves 4-6

SQUID WITH MUSHROOMS & CAPSICUM

Whole squid tubes stuffed with a Mediterranean mixture. If the tubes are small you may need four. Passata is a thick, tasty Italian tomato puree.

INGREDIENTS

2 cleaned squid tubes

Stuffing: 2 Tbsp olive oil

1 medium onion, diced

1 red capsicum, seeded and diced

2 cloves garlic, crushed

6 medium mushrooms, diced

1 cup fresh breadcrumbs

100g prosciutto, chopped

1 egg, lightly beaten

Sauce: 1 cup passata

1/4 cup dry white wine

1 Tbsp finely chopped basil

1 tsp sugar

METHOD

Wash squid tubes well. Remove any cartilage from the top.

To prepare the stuffing, heat the oil in a non-stick frying pan. Saute the onion, until softened. Add the capsicum, garlic and mushrooms and cook, until soft. Add the breadcrumbs, prosciutto and egg. Mix well. Cool.

Stuff the tubes with the mixture and secure the ends with toothpicks.

Preheat the oven to 180C. Place the tubes in a small baking dish. Combine the passata, wine and seasonings and pour over the squid.

Cover and bake for 30 minutes, until tender.

To serve, remove the toothpicks, slice into 1cm rounds and layer on to 4 serving plates. Spoon the sauce around the squid. - Serves 4