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Recipe Category / Salads

Mediterranean salad with zucchini and fried feta

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Mediterranean salad with zucchini and fried feta

Method

  • Place a grill pan over medium-high heat and add the olive oil.
  • Cut the zucchini into thin slices and transfer them to the grill pan. Cook them for 2-3 minutes on each side. Remove and set aside.
  • At the same time, place a frying pan or a fritter with the seed oil over medium-high heat until the oil reaches 190ο C (370ο F). 
  • Add the flour into a bowl and the water into another one.
  • Cut the feta cheese into thin sticks and dip them alternatively into the flour, the water, back in the flour, the water, and fry them for 1-2 minutes until slightly golden.
  • Remove and set aside.

For the dressing

  • In a bowl add the jam, the lemon juice, and mix.
  • Add the olive oil, salt, pepper, and mix.

To assemble

  • Add the fresh salad into the bowl with the dressing.
  • Add the sundried tomatoes finely chopped, the feta cheese, the zucchini, and the sesame seeds.
  • Add olive oil and serve.
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Nutritional
Chart

Nutrition information per portion

238
Calories (kcal)
12 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

16.0
Total Fat (g)
23 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

6.0
Saturated Fat (g)
30 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

13.0
Total Carbs (g)
5 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

7.0
Sugars (g)
8 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

8.0
Protein (g)
16 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.6
Fibre (g)
10 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.0
Sodium (g)
17 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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