Crispy Baked Calamari & Prawns with Avocado Salsa the healthy ketogenic way: 12g carbs each portion.
Calamari and prawns with chips is a beloved dish across Italy and the Mediterranean. It’s indulgent and irresistible, but often loaded with unhealthy fats from deep frying and high in carbohydrates from batter and potatoes — not ideal for a ketogenic diet.
This recipe keeps the flavors you love while making the dish keto-friendly and healthier. Potatoes are removed, and instead of deep frying the seafood, it’s coated lightly and baked to achieve a crisp texture. A fresh avocado salsa adds richness, healthy fats and bright flavor — keto-ification complete.
Choosing the best prawns
The most flavorful prawns are often sourced from specialist fishmongers; for me, large Argentinian prawns (Pleoticus muelleri) stand out for their sweet, lobster-like taste. If these aren’t available, choose the largest raw prawns you can find and avoid cheap, intensively farmed imports. Buying prawns whole and cleaning them yourself yields better flavor than pre-peeled varieties.
Calamari or squid? Fresh or frozen?
Calamari and squid are both cephalopods but are different species with distinct textures and flavors. Squid can be rubbery and mild unless very young, while calamari—often from species like Loligo vulgaris—tends to be more tender and flavorful. If you have access to a fishmonger, ask specifically for calamari; otherwise, frozen pre-cut squid rings are acceptable but may not be as tender.
A practical visual tip: calamari have rhomboid fins that run along part of the body, while some squid species have triangular fins forming an arrow shape when spread. These differences help distinguish them at the market.
How to clean calamari
If your fishmonger doesn’t clean them, preparing whole calamari at home is straightforward. Wearing disposable gloves can make the process more comfortable and prevent lingering odors.
Basic steps using scissors:
- Remove the head by pulling it gently to extract the innards.
- Pull out the clear gladius (the quill) from the body.
- Peel off the thin outer skin if you prefer (optional).
- Scoop out any remaining innards and rinse the mantle under running water.
- Cut off the fins and slice across the body to make classic calamari rings.
Don’t discard the head entirely — after removing the beak and eyes, the tentacles are delicious and should be used with the rings.
Health benefits
Calamari provide zinc, manganese, copper, selenium, vitamin B12 and riboflavin. Prawns are rich in protein, omega-3 fatty acids, antioxidants and minerals, notably selenium. Avocado contributes monounsaturated fats, fiber and micronutrients that make this salsa an ideal partner for a ketogenic meal.
How to make Crispy Baked Calamari & Prawns with Avocado Salsa
This version recreates the crunchy seafood experience without deep frying. After cleaning, coat calamari and prawns in an egg and coconut oil mixture, then dredge in a blend of coconut flour and a small amount of oat bran for texture. Bake until crisp—about 20 minutes total—while you prepare a simple avocado salsa.
For the salsa, mash avocado and stir in mayonnaise, a touch of tomato paste, Worcestershire sauce and lemon juice. Season to taste and thin with a little water if needed. Serve the baked seafood with the salsa and lemon wedges.
Crispy Baked Calamari & Prawns with Avocado Salsa is a quick, keto-friendly meal that delivers the satisfaction of the classic dish with fewer carbs and healthier fats. It’s simple to prepare and makes a nutritious, flavorful main course.
Enjoy!
- 300g fresh, whole calamari (or 200g cleaned)
- 200g large fresh whole prawns (or 150g de-shelled)
- 3 tbsp fine coconut flour
- 2 tbsp gluten free oat bran
- 1 egg
- 1 tbsp melted coconut oil
- 50g avocado
- 20g sugar-free mayonnaise
- a small squeeze of tomato paste
- a generous splash of Worcestershire sauce
- 1 tsp lemon juice + lemon wedges to serve
- 1 tsp fine salt
- freshly ground black pepper
- 1/2 tsp turmeric (optional)
- Clean calamari and cut across to make rings.
- Remove shell, claws, tail and gut string from prawns.
- You should now have about 350g combined net weight of seafood.
- Rinse under cold running water and drain in a colander.
- In a bowl, beat the egg with melted coconut oil and add the seafood, tossing to coat.
- In a separate bowl, combine coconut flour, oat bran, salt, black pepper and turmeric.
- Preheat oven to 200°C fan.
- Coat the seafood in the coconut/oat mixture, ensuring even coverage.
- Place pieces on a baking tray lined with parchment paper.
- Bake for 10 minutes, turn each piece and bake for another 10 minutes until crisp.
- Mash the avocado, then stir in mayonnaise, tomato paste, Worcestershire sauce, salt and lemon juice.
- Mix well and add a little water if you prefer a thinner consistency.
- Serve the baked seafood with the avocado salsa and lemon wedges.