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Healthy Mediterranean Zucchini Fritters

Crispy Mediterranean Zucchini Fritters with Tzatziki

Last modified: Nov 02, 2024. Originally posted: Nov 24, 2023
Recipe Difficulty

These golden-brown zucchini fritters are a delightful blend of grated zucchini, aromatic herbs, and tangy feta cheese. Crispy on the outside and tender on the inside, they're perfectly complemented by a refreshing homemade tzatziki sauce, making for a healthy and satisfying Mediterranean-inspired dish.

Authors
No items found.
Total Time
45 minutes
Recipe Yield
4
Prep Time
30 minutes
Cook Time
15 minutes
Mediterranean
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Introduction

Zucchini fritters, known as 'kolokithokeftedes' in Greece, have been a beloved meze (appetizer) in Mediterranean cuisine for generations. These versatile little bites originated as a clever way to use up abundant summer zucchini harvests. In coastal regions, they were often enjoyed as a light meal with a glass of ouzo or local wine. Our version brings this traditional dish to your kitchen with a modern, health-conscious twist. By using minimal oil and incorporating whole wheat flour, we've created a nutritious take on this classic that doesn't sacrifice flavor or that satisfying crunch.

Ingredients

• 3 medium zucchini (about 1.5 pounds), grated and excess moisture squeezed out

• 1 cup crumbled feta cheese

• 1/4 cup finely chopped fresh mint leaves

• 1/4 cup finely chopped fresh dill

• 2 large eggs, lightly beaten

• 1/3 cup all-purpose flour

• 1/2 teaspoon baking powder

• 1/2 teaspoon salt

• 1/4 teaspoon freshly ground black pepper

• 1/4 cup extra-virgin olive oil for frying

• 1 cup Greek yogurt for tzatziki sauce

• 1 medium cucumber, grated and excess moisture squeezed out

• 2 cloves garlic, minced

• 1 tablespoon fresh lemon juice

• 1 tablespoon extra-virgin olive oil for tzatziki sauce

• Salt and pepper to taste for tzatziki sauce

Instructions on how to make Healthy Mediterranean Zucchini Fritters

Step 1:

Grate zucchini using a box grater or food processor. Squeeze out excess moisture using a cheesecloth or clean kitchen towel. Transfer to a large mixing bowl.

Step 2:

Add crumbled feta, chopped mint, dill, beaten eggs, flour, baking powder, salt, and pepper to the zucchini. Mix well to combine.

Step 3:

Heat 1/4 cup olive oil in a large skillet over medium heat.

Step 4:

Drop 1/4 cup portions of the zucchini mixture into the hot oil, flattening slightly with a spatula. Cook for 3-4 minutes per side, until golden brown and crispy. Drain on paper towels.

Step 5:

For the tzatziki sauce, mix grated cucumber, Greek yogurt, minced garlic, lemon juice, 1 tablespoon olive oil, salt, and pepper in a small bowl.

Step 6:

Serve the warm zucchini fritters with tzatziki sauce on the side.

Frequently Asked Questions

Q: Can I make these fritters ahead of time?

A: Yes, you can prepare the mixture up to 24 hours in advance and store it in the refrigerator. Fry just before serving for the best texture.

Q: How can I make these fritters gluten-free?

A: Substitute the all-purpose flour with almond flour or chickpea flour for a gluten-free version.

Q: Can I freeze the zucchini fritters?

A: Yes, you can freeze cooked and cooled fritters for up to 2 months. Reheat from frozen in a 375°F (190°C) oven for 10-15 minutes.

Nutrition

Fat Content
22g
Saturated Fat Content
3.5g
Carbohydrate Content
18g
Fibre Content
3g
Sugar Content
6g
Protein Content
14g
Sodium Content
580mg
Calories
320

Notes

• For a gluten-free version, substitute the all-purpose flour with almond flour or chickpea flour.

• If fresh herbs are unavailable, use 1 tablespoon each of dried mint and dill instead.

• To make these fritters dairy-free, omit the feta cheese and increase the flour to 1/2 cup.

• For a lighter version, bake the fritters in a 400°F (200°C) oven for 20-25 minutes, flipping halfway through.

• Thoroughly squeezing excess moisture from the zucchini is crucial for achieving crispy fritters.

• This recipe contains gluten, dairy, and eggs. It is suitable for vegetarians but not for vegans.

• Choose firm, fresh zucchini for the best texture and flavor in your fritters.

Serving Instructions

Serve 2-3 warm fritters per person with a generous dollop of tzatziki sauce on the side. Garnish with additional fresh herbs if desired.

Storage Instructions

Store leftover fritters in an airtight container in the refrigerator for up to 3 days. Reheat in a 350°F (175°C) oven for 5-7 minutes to restore crispiness.

Timing Tips

Prepare the tzatziki sauce while the fritters are cooking to save time. If making a large batch, keep cooked fritters warm in a 200°F (95°C) oven while finishing the rest.

Chef's Tips

  • Ensure all excess moisture is removed from the zucchini to achieve crispy fritters
  • Don't overcrowd the pan when frying to maintain oil temperature and ensure even cooking
  • Adjust the seasoning of the fritter mixture before cooking by frying a small test patty

Variations

For a spicier version, add 1/2 teaspoon of red pepper flakes to the fritter mixture. For a vegan option, replace eggs with a flax egg substitute and omit the feta cheese.

Pairing Recommendation

Pair with a crisp white wine like Assyrtiko or a light lager beer. Serve alongside a Greek salad for a complete meal.

Seasonality

Best made in summer when zucchini is in peak season, but can be enjoyed year-round.

Allergen Information

Contains gluten (wheat flour), dairy (feta cheese, Greek yogurt), and eggs. May contain traces of nuts if almond flour is used as a substitute.

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