Bocadillo de Calamares
Platos principales • España
Acerca de Bocadillo de Calamares
Madrid squid-ring sandwich in a crusty roll
How to Make Bocadillo de Calamares (Traditional & Healthy Version)
The Bocadillo de Calamares is one of Madrid’s most iconic street foods, often enjoyed in bustling plazas and lively cafés. This classic Spanish sandwich, featuring tender calamari rings inside a crusty baguette, is beloved for its simple yet satisfying flavors. Locals are known to savor it as a quick lunch or midday snack, especially around the historic Plaza Mayor. The combination of lightly fried squid and fresh bread delivers a taste of Madrid’s culinary tradition in every bite. This lighter, health-conscious version of Bocadillo de Calamares preserves the authentic flavor while reducing calories and fat, making it perfect for those tracking their nutrition. By using an air fryer or baking method instead of deep-frying, you can enjoy the crispy texture of calamari with much less oil. The result is a sandwich that’s both delicious and guilt-free. Whether you’re a Spanish cuisine enthusiast or new to Mediterranean flavors, this recipe offers an easy way to bring a taste of Spain to your own kitchen while supporting a balanced diet.
Ingredientes(para 1 sandwich per serving (approx. 120g each))
- 200g Fresh squid rings (calamares) (cleaned and sliced)
- 2 small (60g each) Whole-grain mini baguette (integral if available)
- 1 tablespoon Extra virgin olive oil (for brushing)
- 1/4 cup Chickpea flour (or regular flour)
- 1/2 teaspoon Sweet smoked paprika (pimentón dulce)
- 1/2 teaspoon Sea salt
- 1/4 teaspoon Black pepper
- 1/2 Fresh lemon (cut into wedges)
- 1 tablespoon Optional: Light alioli or low-fat mayonnaise (for spreading) - opcional
- 1 tablespoon Optional: Chopped fresh parsley (for garnish) - opcional
Instrucciones
- 1
Preheat your oven to 220°C (425°F) or set your air fryer to 200°C (390°F).
5 minutes
An air fryer gives maximum crispiness with minimal oil.
- 2
Pat the squid rings dry with kitchen paper to remove excess moisture.
2 minutes
Dry squid crisps better and prevents sogginess.
- 3
In a bowl, mix chickpea flour, paprika, sea salt, and black pepper.
2 minutes
Chickpea flour adds protein and a nutty flavor.
- 4
Toss squid rings in the flour mixture until evenly coated.
2 minutes
Shake off excess flour for a lighter coating.
Por qué este platillo es saludable
By swapping traditional deep-frying for baking or air frying, this version of Bocadillo de Calamares significantly lowers calories and fat without sacrificing flavor. Using whole-grain baguettes adds complex carbohydrates and dietary fiber, promoting longer satiety and steady blood sugar. The addition of fresh lemon and herbs brings antioxidants and freshness, making this a heart-healthy, Mediterranean-style lunch option.
This Bocadillo de Calamares recipe provides a balanced macronutrient profile, with 12g protein, 32g carbohydrates, and 9g fat per serving. Squid is an excellent source of lean protein, vitamins B12 and B6, and essential minerals such as selenium and phosphorus. Using whole-grain bread increases fiber content, supporting digestive health. Baking or air frying instead of deep-frying reduces unhealthy saturated fats, making this sandwich lighter and more suitable for regular consumption.
Consejos
- 💡Tip 1: For extra crunch, use a wire rack when baking to allow air circulation around the calamari.
- 💡Tip 2: Fresh squid yields the best texture, but frozen and thawed can work in a pinch.
- 💡Tip 3: Serve immediately to keep the calamari crispy and the bread fresh.
Conservación y servicio
Best enjoyed fresh, but cooked calamari can be stored in an airtight container in the fridge for up to 2 days. Reheat in an oven or air fryer for crispiness before assembling the sandwich.
Mejor momento para servir: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 250.0 kcal |
| Proteínas | 12.0 g |
| Carbohidratos | 32.0 g |
| Grasas totales | 9.0 g |
| Fibra | 2.0 g |
| Azúcares | 2.1 g |
| Sodio | 520.0 mg |
| Potasio | 140.0 mg |
| Colesterol | 60.0 mg |
| Vitamina A | 5.0 IU |
| Vitamina C | 1.2 mg |
| Calcio | 32.0 mg |
| Hierro | 1.0 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 95.0 mg |
| Vitamin D | 0.6 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 1.2 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.7 µg |
| Folate | 18.0 µg |
