Healthy zucchini and corn fritters

Published April 2024 | 4 min read
Words by Dr Catherine Itsiopoulos and Vivienne Koutsis

These flavour-packed fritters from The Modern Mediterranean Diet are topped with a fresh, herby avocado salsa and make the perfect breakfast or lunch.

Every taverna in Greece has kolokithokeftedes (zucchini fritters) on the menu as a starter. They’re always served with a dip like spiced feta or tzatziki as part of lunch or dinner. We’ve taken this traditional recipe and altered it to create a modern breakfast-style fritter to serve under poached eggs or with smashed avo and chilli sauce.

Prep time: 15 mins
Cook time: 10 mins
Serves: 4

Ingredients

• 2 zucchinis (about 350g), trimmed
• Sea salt and freshly ground black pepper
• 90g plain flour
• 125g can corn kernels, drained, or 75g fresh corn kernels
• 3 spring onions, white and light green parts sliced
• 1 tbsp flat-leaf parsley, chopped
• 1 tbsp dill, finely chopped
• 80g feta, crumbled
• 1 egg
• 1 tsp chilli flakes (optional)
• 175ml extra virgin olive oil, for frying
• Lemon wedges, to serve

Salsa

• 1 avocado, diced
• 1 large ripe tomato, deseeded and diced
• 2 spring onions, white and light green parts sliced
• 1 tbsp flat-leaf parsley, chopped
• 2 tbsp extra-virgin olive oil
• Juice of ½ lemon
• Sea salt and freshly ground black pepper, to taste

Method

1. Grate the zucchini into a bowl. Add a good pinch of salt and toss it through, then set aside for 20 minutes to draw out the liquid.
2. Spread the zucchini in the middle of a clean tea towel, roll it up, and twist and squeeze it out over the sink to remove as much of the liquid as possible.
3. Return the zucchini to the bowl and add the flour, corn, spring onion, herbs, feta, egg and chilli flakes (if using), season with salt and pepper and mix well.
4. Shape the mixture into eight patties – lightly oiling your hands will make this easier.
5. Combine all the salsa ingredients in a bowl and mix well. Taste for seasoning and adjust as needed. Set aside to allow the flavours to develop.
6. Heat the olive oil in a large frying pan over medium to low heat, add three or four fritters and fry for 2 to 3 minutes on each side until golden brown. Remove with a slotted spoon and drain on paper towel. Repeat until all fritters are cooked.
7. Serve the fritters topped with the salsa and lemon wedges.

Recipe from The Modern Mediterranean Diet by Dr Catherine Itsiopoulos and Vivienne Koutsis, published by Macmillan Australia, photography by Rob Palmer.

What is the Mediterranean diet?

The Mediterranean diet is based on the traditional eating pattern of people from countries bordering the Mediterranean Sea, including Greece, Spain and Italy. It's based on healthy whole foods, including vegetables, fruits, wholegrains, legumes, nuts, yoghurt, cheese, extra virgin olive oil and lean proteins like fish, chicken and eggs. It’s regarded as one of the world’s healthiest dietary patterns and Australian and global studies show that following the Mediterranean diet can reduce your risk of developing heart disease and depression.

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