Low Sodium Crispy Fried Courgette

Transform your snack game with this Low Sodium Crispy Fried Courgette recipe—a deliciously golden and crunchy alternative to traditional fried fare. Perfectly seasoned with a blend of garlic, onion powder, paprika, and a hint of black pepper, these zucchini rounds are dredged in a flavorful mix of panko breadcrumbs and low-sodium Parmesan for a light, crispy coating that doesn’t compromise on taste. Soaked in a buttermilk and egg batter to lock in moisture, they’re then shallow-fried to perfection in hot vegetable oil. Ready in just 35 minutes, this easy-to-make dish is perfect as a healthier appetizer, snack, or side dish, offering all the indulgence with less salt. Serve them hot and fresh for the ultimate crunch that pairs beautifully with a creamy dipping sauce or light salad.

Nutriscore Rating: 60/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 medium-sized courgettes (zucchini)
• 120 grams all-purpose flour
• 0.5 teaspoons ground black pepper
• 0.5 teaspoons garlic powder
• 0.5 teaspoons onion powder
• 0.5 teaspoons paprika
• 240 ml buttermilk
• 1 large egg
• 120 grams panko breadcrumbs
• 60 grams parmesan cheese (grated, low sodium)
• 500 ml vegetable oil

Directions

Step 1

Wash the courgettes and slice them into 1/4 inch (0.6 cm) thick rounds.

Step 2

In a shallow bowl, combine the flour, ground black pepper, garlic powder, onion powder, and paprika.

Step 3

In another bowl, whisk together the buttermilk and egg until well combined.

Step 4

Mix the panko breadcrumbs and grated low sodium parmesan cheese in a third bowl.

Step 5

Heat vegetable oil in a large heavy-bottomed skillet or deep fryer over medium-high heat to about 180°C (355°F).

Step 6

Working in batches, dip the courgette slices in the flour mixture, shaking off the excess.

Step 7

Dip each slice in the buttermilk and egg mixture, ensuring it is well coated.

Step 8

Finally, dredge the slices in the panko-parmesan mixture, pressing gently to adhere the coating.

Step 9

Carefully place the coated courgette slices into the hot oil, making sure not to overcrowd the pan.

Step 10

Fry for about 3-4 minutes on each side, or until golden brown and crispy.

Step 11

Using a slotted spoon, remove the fried courgette slices and drain them on a paper towel-lined plate.

Step 12

Serve immediately for the best texture while still warm.

Nutrition Facts

Serving size	(1381.9g)

Amount per serving	% Daily Value*
Calories	5265.4

Total Fat 481.3g	0%
Saturated Fat 81.1g	0%
Polyunsaturated Fat 286.5g
Cholesterol 294.7mg	0%
Sodium 2119.7mg	0%
Total Carbohydrate 213.7g	0%
Dietary Fiber 11.5g	0%
Total Sugars 27.2g
Protein 71.2g	0%

Vitamin D 182.5IU	0%
Calcium 1083.0mg	0%
Iron 13.3mg	0%
Potassium 1468.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 79.2%

Protein: 5.2%

Carbs: 15.6%