Aegean Sun-Baked Zucchini & Herb Medallions
Forget the frying pan. These oven-crisped zucchini medallions deliver all the savory, herbaceous flavor of classic Greek fritters with a modern, heart-healthy profile. By swapping refined flour for whole grains and slashing the salt, we’ve created a light, fiber-rich appetizer that’s packed with fresh mint and dill and baked to a perfect golden-brown.
Servings 6
Calories 194kcal
Ingredients
- 2¾ lbs about 1.25 kg zucchini, 5–6 medium
- 1/2 cup 60g whole wheat pastry flour
- 1/4 cup 25g oat flour
- 1/4 cup 28g whole wheat panko breadcrumbs
- 2 tablespoons 10g nutritional yeast
- 1 teaspoon sodium-free baking powder
- 2 large eggs lightly beaten
- 1.5 oz 43g high-quality feta cheese, finely crumbled
- 1/2 cup packed finely chopped fresh dill
- 1/2 cup packed finely chopped fresh mint
- 1/2 cup thinly sliced green onions
- 2 cloves garlic minced
- Zest of 1 large lemon
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons extra virgin olive oil
- For Serving: Non-fat Greek yogurt and fresh lemon wedges
Instructions
- Dehydrate the Zucchini: Using the large holes of a box grater, grate the zucchini. Place the grated zucchini in a large mesh strainer set over a bowl. Allow it to sit for 20 minutes to naturally release moisture. Transfer the zucchini to the center of a large piece of cheesecloth or a clean kitchen towel. Gather the ends and twist firmly, squeezing out as much liquid as possible. You should have about 3 cups of compressed zucchini.
- Assemble the Aromatic Base: In a large mixing bowl, combine the dehydrated zucchini, finely chopped dill, mint, green onions, minced garlic, and lemon zest. Mix thoroughly with a fork to evenly distribute the ingredients.
- Combine the Binders: In a separate, smaller bowl, whisk together the whole wheat pastry flour, oat flour, whole wheat panko, nutritional yeast, sodium-free baking powder, and black pepper.
- Unify the Fritter Matrix: Add the dry binder mixture to the zucchini and herb base, mixing until just combined. Pour in the lightly beaten eggs and add the crumbled feta cheese. Gently fold all ingredients together with a spatula until a thick, cohesive batter forms. Do not overmix.
- Form and Prepare the Medallions: Preheat your oven to 425∘F (220∘C). Line two large baking sheets with parchment paper. Use a tablespoon to portion out 24 even mounds of the zucchini mixture onto the prepared sheets, leaving space between them. Gently flatten each mound with the back of the spoon to form a medallion about 2 inches in diameter and 1/2 inch thick. Drizzle the 2 tablespoons of extra virgin olive oil evenly over all the medallions.
- Bake to a Golden Crisp: Bake for 12-15 minutes, until the bottoms are golden brown and firm. Carefully flip each medallion with a thin spatula and return to the oven. Bake for another 10-12 minutes, or until the second side is equally golden and the edges are crisp.
- Serve: Remove the medallions from the oven and let them cool on the baking sheet for a few minutes. Serve immediately while warm, accompanied by a bowl of non-fat Greek yogurt for dipping and fresh lemon wedges.
Notes
Nutrition Information
Per serving (4 medallions)- Calories: 194 kcal
- Total Fat: 9.4 g
- Saturated Fat: 2.4 g
- Sodium: 101 mg
- Total Carbohydrates: 21.1 g
- Dietary Fiber: 4.5 g
- Protein: 9.2 g
- Added Sugar: 0 g