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In the Kitchen with Vital Choice

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Calamari en Padella

Created and presented by Myra Kornfeld

Tender, lemony, and flavorful, this calamari dish takes just minutes to make. The broiled topping has the satisfying texture of a deep-fried batter, but is much lighter. Use a cast iron skillet to take this from the broiler to the table with ease.

Serves 2 as a main course, 4 as an appetizer


2 garlic cloves, minced

4 jarred anchovies*, minced (optional)

3/4 cup bread crumbs, preferably homemade from sourdough bread**

Salt and freshly ground black pepper

2 teaspoons organic extra virgin olive oil

*You can use Vital Choice Anchovies (drained). Or, substitute a similar volume of meat from canned sardines (2-4, drained, skin and bones removed) for the anchovies.

**You can find gluten free bread crumbs in most large supermarkets. Or, use cornflakes (crushed) or crushed corn chips (check the chip ingredients for added wheat).


1/2 pound Atlantic calamari, defrosted and patted dry

1/4 teaspoon salt

Freshly ground black pepper

1 tablespoon coconut oil*, preferably aroma free

2 tablespoons unbleached white flour

Juice of 1/2 lemon, plus lemon wedges for garnish

*You can substitute organic extra virgin olive oil or organic macadamia nut oil.

  • Make the anchovy breadcrumb topping: Mix together the garlic, anchovies, bread crumbs, and a sprinkling salt and freshly ground black pepper. Stir in the olive oil to just moisten the breadcrumbs. Set aside.
  • Preheat the broiler.
  • Cut the calamari into rings, about 1/3 inch wide. Transfer to a bowl and sprinkle with salt and pepper.
  • Warm the oil in a medium non-stick skillet. Just as the oil is hot, toss the flour with the calamari. Lift with a slotted spoon or skimmer to shake off the excess and transfer immediately to the hot skillet. Cook for one to two minutes, just until the calamari are colored. Transfer to a small cast-iron or broiler proof skillet.
  • Squeeze the lemon over the calamari and cover with the prepared breadcrumbs. Transfer to the broiler, and broil for 2 to 3 minutes, just until the breadcrumbs are golden. Serve hot, with lemon wedges at the table.

© Myra Kornfeld. All Rights Reserved

About Myra Kornfeld

A veteran restaurant chef, recipe developer and editor, private chef and menu consultant, Myra Kornfeld believes that good food, enjoyed in good company, with great conversation is among the greatest of life's pleasures.

Myra is the acclaimed author of several great cookbooks, including these titles available at

  • The Healthy Hedonist: More than 200 Delectable Flexitarian Recipes
  • The Healthy Hedonist Holidays
  • The Voluptuous Vegan: More than 200 Sinfully Delicious Recipes.

Myra Kornfeld is also the Head Chef & Content Manager of, an instructor at The Natural Gourmet School of Health and Culinary Arts, the Institute of Culinary Education in New York City, and the graduate program in Nutrition and Integrative Health at the Tai Sophia Institute.

Learn more at
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