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Coconut-crumbed calamari and mango salad

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  • High in dietary fibre
  • High in protein

Up your midweek meal game with this coconut-crumbed calamari recipe. Served with a simple mango salad, it’s perfect for busy weeknights.

  • Serves4
  • Cook time20 minutes
  • Prep time10 minutes
Coconut-crumbed calamari and mango salad

Ingredients

  • 1/2 cup (35g) panko breadcrumbs
  • 1/2 cup (40g) desiccated coconut
  • 500g Coles Thawed Seafood Arrow Squid Rings
  • 1 large mango, stoned, thinly sliced
  • 350g pkt Coles Kitchen Asian Style Salad Kit

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Preheat oven to 200°C and line 2 large baking trays with baking paper. Combine the panko breadcrumbs and coconut in a large bowl. Add the squid and toss to coat.

  2. Step 2

    Arrange the squid on 2 lined baking trays. Spray with olive oil spray. Bake for 10 mins. Turn and bake for a further 10 mins or until golden.

  3. Step 3

    Combine mango with the salad, noodles and dressing from the salad kit in a large bowl. Season. Top with the calamari and serve immediately.

    Boost it: Panko breadcrumbs are made from white bread. Blitz day-old wholemeal bread instead for some wholegrain.

Nutrition Information

Per Serve

Energy: 1473kJ/352 Cals (17%)

Protein: 25g (50%)

Fat: 13g (19%)

Sat fat: 7g (29%)

Carb: 31g (10%)

Sugar: 15g (17%)

Fibre: 5g (17%)

Sodium: 706mg (35%)