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Main mealVegetarianBalancedGrains & porridgesEggs€

Crispy Zucchini Fritters with Corn, Feta and Fresh Spring Onion

Name: Crispy Zucchini Fritters with Corn, Feta and Fresh Spring Onion
Prep time: 18 min
Cook time: 15 min
Total time: 33 min
Yield: 4
Ingredients: 2 medium Squash, summer, green, zucchini, includes skin, raw; 150 g Corn, sweet, yellow, canned, vacuum pack, no salt added; 100 g Cheese, feta, whole milk, crumbled; 2 medium Green onion, (scallion), bulb and greens, root removed, raw; 2 piece Eggs, Grade A, Large, egg whole; 80 g Flour, spelt, whole grain; 30 g INSTANT POLENTA; 1 clove Garlic, raw; 1 pinch Salt, table, iodized; 0.25 tsp Spices, pepper, black; 1 tbsp Parsley, fresh; Oil, olive, extra virgin

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 time18 min

Cook time15 min

Total time33 min

Servings4

Recipe

Squash, summer, green, zucchini, includes skin, raw2 mediumCorn, sweet, yellow, canned, vacuum pack, no salt added150 gCheese, feta, whole milk, crumbled100 gGreen onion, (scallion), bulb and greens, root removed, raw2 mediumEggs, Grade A, Large, egg whole2 pieceFlour, spelt, whole grain80 gINSTANT POLENTA30 gGarlic, raw1 cloveSalt, table, iodized1 pinchSpices, pepper, black0.25 tspParsley, fresh1 tbspOil, olive, extra virgin

GraterKitchen towel (for squeezing)Large bowlNon-stick pan

Per servingTotal

Calories:248.6 kcal994.3 kcal

Protein:11.7 g46.9 g

Carbohydrates:32.5 g129.8 g

Fiber:4.2 g16.9 g

Water:169.4 ml677.7 ml

Fat:8.8 g35.2 g

Micronutrients

Sugar:3.8 g15.2 g

Saturated fat:4.3 g17.1 g

Cholesterol:115.3 mg461 mg

Sodium:364.8 mg1459.1 mg

Potassium:476 mg1904 mg

Calcium:177.8 mg711.1 mg

Iron:2.2 mg8.9 mg

Magnesium:62.9 mg251.5 mg

Zinc:2.2 mg8.8 mg

Phosphorus:276.8 mg1107 mg

Vitamin C:23.3 mg93 mg

Vitamin A:88.6 µg354.5 µg

Vitamin D:0.6 µg2.4 µg

Vitamin B12:0.7 µg2.6 µg

Instructions

1Coarsely 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.
2In a large bowl, mix the squeezed zucchini, corn, crumbled feta, spring onion and garlic.
3Add the beaten eggs and herbs. Mix well.
4Pour 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.
5Heat 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.
6Cook for 3–4 minutes on each side, or until golden brown and crispy.
7Place 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.