Zucchini Fritters with Smoked Trout and Horseradish Cream
During the month of December my aim is to post many healthy recipes to inspire your entertaining and help you get through the Christmas period without the usual 2-3 kg weight gain that the average person experiences – and never loses! These little fritters are a great start…
They were a very popular little appetizer served alongside some lovely French champagne for our first Christmas get-together for the year.
They were quick and easy to make, in fact I made the mix the day before and just cooked them on the night.
Nobody knew just how healthy they were…
- Zucchinis are a great source of the antioxidant carotenoids lutein, zeaxanthin (both also found in corn) and beta-cryptoxanthin. Note that these antioxidants are concentrated in the skin, so keep it on (and buy organic where you can)! These antioxidants have been shown to protect the eye, in particular, against age-related macular degeneration and cataracts.
- Zucchinis are an excellent source of manganese and vitamin C. Vitamin C is a potent antioxidant that’s known for fighting heart disease and certain cancers. A high intake of vitamin C-rich foods can also ward off cold and flu viruses by boosting our body’s immune defences.
- Zucchinis are also a good source of B-group vitamins folate, B6, B1, B2, B3, as well as potassium and magnesium. They are low in calories (24 calories per large zucchini), don’t contain any fat and are a source of fibre (2g per large zucchini).
- Linseeds replace egg in the fritter mix which increases both the fibre and omega 3 fat content.
- Low fat yoghurt (<2% total fat, 1.5% saturated fat) replaces sour cream (low fat sour cream still has 21% total fat, 13% saturated fat). Yoghurt is a good source of calcium.
- Trout is an excellent source of protein and rich in omega-3 fatty acids, in particular DHA (docosahexaenoic acid). DHA plays a key role in memory and cognitive function. DHA makes up 60% of the membranes in the brain, keeping them fluid so that memory messages can pass easily between brain cells. Older adults at risk for Alzheimer’s disease can also benefit from increasing their intake of DHA by eating fatty fish like rainbow trout
…best of all, these little zucchini fritters were delicious….and didn’t last long!
- 1 tablespoon ground linseeds
- 2 tablespoons warm water
- 1 large or 2 small (160g, 1⅓ cups approx) zucchini, grated
- 2 tablespoons brown rice flour
- ¼ teaspoon salt
- freshly ground white or black pepper
- 2 teaspoons extra virgin olive oil
- ¼ cup low fat Greek yoghurt
- ½-1 teaspoon horseradish
- 100g smoked trout
- dill fronds, to serve
- Zucchini Fritters with Smoked Trout and Horseradish Cream
- Makes 12 small fritters*
- tablespoon ground linseeds
- tablespoons warm water
- large or 2 small (160g, 1⅓ cups approx) zucchini, grated
- tablespoons brown rice flour
- /4 teaspoon salt
- freshly ground white or black pepper
- teaspoons extra virgin olive oil
- /4 cup low fat Greek yoghurt
- /2-1 teaspoon horseradish
- g smoked trout
- dill fronds, to serve
- Directions:
- Mix the ground linseed and water together in a small bowl and set aside.
- Grate the zucchini in a medium-sized bowl. Add in the brown rice, salt, pepper and the linseed mix. The mixture should be moist but not liquidy.
- Heat a frying pan over medium heat.
- Meanwhile form 3 large balls out of the fritter mix, then divide each into four and form each into a small disc shape with your hands.
- When the pan is hot, add the oil and all of the fritters (one at a time), with a small amount of space around them.
- Cook for around 3-4 minutes on each side or until brown and crispy.
- Remove from pan and place on kitchen paper towel.
- In a small bowl mix together the yoghurt and horseradish.
- Top each fritter with some of the horseradish cream, then the smoked trout.
- Decorate with dill fronds and serve.
*This recipe can be used to make 4-6 larger fritters, topped with the same yoghurt, smoked trout and dill, they would make a great brunch or light lunch, or feel free to do other toppings like an avocado, tomato, coriander and lime salsa for a vegetarian/vegan option.
Per Serve: 165kJ or 39 calories; P 3g Fat 1.5g SFat 0.2g CHO 3g Fibre 0.5g
Variation to the above recipe…
Zucchini Pea and Haloumi Fritters
Add 40g grated haloumi and 1/4 cup peas (frozen and thawed or fresh and blanched) to above zucchini fritter mix. Serve with a mixture of low fat Greek yoghurt and mango chutney.
Is the rice cooked?
Hi Lea – it is rice flour you use, not rice. I make mine by grinding brown rice in my thermomix, but you can buy white rice flour in the supermarket or brown rice flour in a health food store.
See http://www.mckenziesfoods.com.au/product/93/McKenzies_Rice_Flour
[…] this recipe for zucchini fritters. You can replace zucchini with sweet potato, pumpkin or any other vegetable you […]