Fried Hazelnut-Crusted Calamari with Spicy Tomato Sauce

Net Carbs
Prep Time: 15 Minutes
Style: Mediterranean / Greek
Cook Time: 10 Minutes
Phase: Phase 3









How are Net Carbs Calculated?


  • 1 Tablespoon extra-virgin olive oil
  • 1 Tablespoon chopped fresh parsley
  • 1/4 Teaspoon crushed red pepper flakes
  • 1 1/3 Cup tomato sauce
  • 1 Cup chopped hazelnuts
  • 2/3 Cup All Purpose Low-Carb Baking Mix
  • 1/4 Teaspoon cayenne pepper
  • 1 Pound squid, cut into 1/2-inch rings
  • 1/4 Cup to 2 cups peanut oil
  • 1/8 Teaspoon salt
  • 1 Each medium lemon, in wedges for garnish


Use the Atkins recipe to make All Purpose Low-Carb Baking Mix for this recipe.
  1. Use 2 cups oil for frying in this recipe.
  2. For sauce: In a large skillet, heat olive oil over medium heat. Add parsley and red pepper flakes and sauté for 1 minute. Add tomato sauce and bring to a simmer. Cook, stirring occasionally, for 5 minutes (sauce may be made up to two days in advance).
  3. In a food processor, process hazelnuts, baking mix and cayenne until nuts are finely ground, about 1 minute. Transfer to a shallow bowl. Dredge calamari in mixture, tapping to remove any excess, and set aside.
  4. Heat oil in a deep sauce pot until temperature reaches 375°F. Fry calamari in batches, 30 seconds per batch, until firm and light golden. Transfer to a paper-towel-lined plate to drain. Sprinkle with salt and serve with sauce and lemon wedges.

How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.