Stuffed Zucchini Flowers

Stuffed Zucchini Flowers

The zucchini flower is magnificent and delicious. Mostly eaten as a savoury fritter, it can be stuffed then fried or baked.

2 servings
Preparation 15 min
Cooking 30 min

330 calories per serving 


Ingredients

1/2 tsp olive oil, for the baking sheet   2.5 mL
8 zucchini flowers   80 g
2 bocconcini / fresh mozzarella   110 g
4 anchovy fillets, cut into two pieces   16 g
1/4 cup white flour (all purpose)   35 g
1 eggs size large, lightly beaten    
1/4 cup bread crumbs   35 g
  vegetable oil spray    
  ground pepper to taste    

Before you start

The zucchini flowers can be bought from the producers or at farmers markets. They are very delicate and must be consumed on the same day they are picked. You should first open them (even if they are shrivelled up) to make sure that no insect is hiding inside. Then, wash and gently pat them dry.

Method

  1. Preheat the oven to 190°C/375°F. Oil a baking sheet lightly.
  2. Prepare 3 shallow dishes: Put the flour in one dish, beat the eggs in the second dish, put the bread crumbs in the third dish.
  3. Stuff each flower with a small piece of cheese and half anchovy. Close the flower, then dip it first in the flour, then in the egg. Let the excess egg drip off before coating the flower in the bread crumbs. Turn the flower to coat on all sides.
  1. Put the flowers on the oiled baking sheet and spray them evenly with a vegetable oil spray. Bake them in the middle of the oven for 25 to 30 min, turning them once. For a nice crust, turn on the top broiler for the last 2 minutes. Sprinkle with freshly ground pepper, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

330

Fat

16 g

25 %

Saturated 9 g
+ Trans 0.4 g

45 %

Cholesterol

130 mg

Sodium

520 mg

22 %

Carbohydrate

27 g

9 %

Fibre

1 g

5 %

Sugars

1 g

Protein

19 g

Vitamin A

15 %

Vitamin C

20 %

Calcium

20 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: serving
Milk and Alternatives: 1 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar
Source of :
Copper, Magnesium, Manganese, Pantothenic Acid, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Zinc
Good source of :
Calcium, Iron, Phosphorus, Vitamin B12, Vitamin B2
Excellent source of :
Folacin, Niacin, Selenium, Vitamin B1

More info


This recipe is in the following categories: Vegetables | First courses/Appetizers | Main courses/Entrées | Diabetes-friendly | Halal | High Calcium | High Iron | Kosher | Bake | Italian

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!