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Salt and Pepper Squid

Brought to you by Dr. Polly Wilkie
from Care Clinic


  • 2 large whole squid tubes (cleaned) or calamari rings (450g)  
  • 1 Tablespoons ground Himalayan or Celtic sea salt  
  • 1 Tablespoons ground black peppercorns  
  • Pinch cayenne pepper (vary amount according to your spice preference) 
  • 1 cup gluten free plain flour 
  • 3 Teaspoons Egg Replacer/ or Tapioca flour 
  • 6 Tablespoons water 
  • 1 cup Gluten Free Breadcrumbs 
  • 2 cups Good quality oil (extra virgin olive oil)  

Rocket (Arugula) is a bitter green:  

Bitters stimulate the release of bile from your gall bladder which helps to digest fats, a great accompaniment to fried food. 

Salad Dressing: 

Juice of a whole lemon 

2 tsp Apple Cider Vinegar 

1 tsp Olive Oil 

Salt and pepper 

Stir and serve. 


1: Prepare the Squid 

  • Cut squid tubes into rings (approximately 1cm wide), or pieces – score one side 
  • Pat dry with paper towel (your next steps will stick better) 
  • Place GF flour and Squid rings into a thin plastic bag. Hold closed, shake gently until all rings are flour coated. 

2: Prepare egg replacer: 

  • Mix Egg replacer/ Tapioca starch and water in small bowl – set aside 

3: Prepare the Crumbing: 

  • In a wide flat bowl mix salt, peppers, and gf breadcrumbs. 

3: Assembly line: 

Bowl 1: Egg replacer 

Bowl 2: Crumbing 

  • Step i:  

Dip floured squid ring into egg replacer, cover entire surface. 

Lift up, allow excess to drip back into the bowl. 

  • Step ii: 

Roll squid ring in crumbing mix to coat entire surface. 

Place on flat plate/ tray 

Repeat for all squid. 

4: Cooking 

Heat oil in small saucepan or wok (creates a deep level of oil, approximately 1/3 pan)  

Oil temperature: 165 degrees Celsius 

(test by dipping a wooden spoon into the oil – small bubbles will form when it’s hot enough to fry). 

Gently place individual squid rings into the pan. 

Must have space around each ring, do not place on top of each other.  

The number of rings per frying batch will depend on the size of your pan. 

Cook until the crumbs are golden. 

Use tongs or a slotted spoon to remove Squid Rings from the oil, place on baking paper. 

(*place the paper towel in a metal colander to allow any excess oil to drain away). 

Repeat until all Squid is cooked. 

Alternative Low Oil method: 

Lightly spray crumbed squid rings with oil and cook in your air-fryer until golden  (result may not be as crunchy) 

To Serve: 

  • Sprinkle with extra salt and pepper 
  • Serve with lemon and lime wedges and your favourite dipping sauce. 
  • Balance your meal with a green salad of rocket, parsley, and mixed leaves. 

This is Delicious! 

About the Author

Polly is a wholistic health professional with over 25 years of clinical experience. She is passionate about women’s health and paediatrics and has a multi-level approach, working on physical, biochemical and emotional aspects of health. Polly enjoys being part of family healthcare, seeing people for a myriad of reasons to improve their health and wellbeing.

Polly is a practitioner at Care Clinic in Bondi Junction, a family-friendly clinic, combining gentle personalised techniques to provide care tailored to individual requirements for all members of the family.

BSc.(Anatomy), Masters Chiropractic, Grad. Dip. Exercise and Sports Sciences, Advanced Diploma Nutritonal Medicine, Diplomate in Chiropractic Neurodevelopmental Paediatrics, Certificate of Acupuncture

Practitioner Modalities:
Registered Chiropractor and Osteopath, Acupuncture, Applied Kinesiology (Certified), Cranio-Sacral Therapy, Sacro-Occipital Technique, Activator Methods, Neuro Emotional Technique (NET), Neurolink (NIS), Retained Reflexes Technique, Webster Technique, Integrative Neuroimmunology.