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Crispy Zucchini Fritters with Corn, Feta and Fresh Spring Onion
These zucchini fritters with corn are the perfect light meal or side dish. The combination of sweet corn, salty feta and crispy zucchini creates a refreshing bite, ready in less than 30 minutes.
Prep time
18 min
Cook time
15 min
Total time
33 min
Servings
4
Recipe
Squash, summer, green, zucchini, includes skin, raw
2 mediumCorn, sweet, yellow, canned, vacuum pack, no salt added
150 gCheese, feta, whole milk, crumbled
100 gGreen onion, (scallion), bulb and greens, root removed, raw
2 mediumEggs, Grade A, Large, egg whole
2 pieceFlour, spelt, whole grain
80 gCereals, corn grits, yellow, regular and quick, unenriched, dry
30 gGarlic, raw
1 cloveSalt, table, iodized
1 pinchSpices, pepper, black
0.25 tspParsley, fresh
1 tbspOil, olive, extra virgin
Per servingTotal
Calories:250.2 kcal1000.6 kcal
Protein:12.4 g49.6 g
Carbohydrates:32.6 g130.4 g
Fiber:4.2 g16.6 g
Water:170.2 ml680.7 ml
Fat:8.8 g35 g
Micronutrients
Sugar:3.9 g15.4 g
Saturated fat:4.3 g17 g
Cholesterol:115.3 mg461 mg
Sodium:361 mg1443.9 mg
Potassium:478.8 mg1915.1 mg
Calcium:177.9 mg711.7 mg
Iron:2.3 mg9.1 mg
Magnesium:64.9 mg259.6 mg
Zinc:2.2 mg8.9 mg
Phosphorus:282.2 mg1128.9 mg
Vitamin C:23.3 mg93 mg
Vitamin A:89.5 µg357.8 µg
Vitamin D:0.6 µg2.4 µg
Vitamin B12:0.7 µg2.6 µg
Instructions
1
Coarsely grate the zucchini. Sprinkle with a pinch of salt and let sit for 10 minutes. Then transfer to a kitchen towel and squeeze firmly to remove all excess water. This is key so the fritters don't turn out soggy.
2
In a large bowl, mix the squeezed zucchini, corn, crumbled feta, spring onion and garlic.
3
Add the beaten eggs and herbs. Mix well.
4
Pour the flour and cornmeal into the mixture. Stir just enough to get a thick, even mass. If the mixture is still too runny, add a tablespoon of flour.
5
Heat a little olive oil in a pan over medium heat. Using a spoon, place mounds of the mixture into the pan and flatten them slightly.
6
Cook for 3–4 minutes on each side, or until golden brown and crispy.
7
Place the fritters on a paper towel to absorb excess fat, then serve with a spoonful of Greek yogurt.
Nutritional benefits
Thanks to the high lutein content from corn and zucchini, this meal supports eye health and protects cells from oxidative damage.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.