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Lightly Fried Fish and Zucchini Fritter Calories
A savory fritter made with fish and zucchini, cooked with little oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Lightly Fried Fish and Zucchini Fritter (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 18 g of carbs, 19.5 g of protein, 10.5 g of fat and 2.3 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Lightly Fried Fish and Zucchini Fritter Nutrition Facts
Selected: 2 piece (medium) · 150 g
255
KCAL / 150G
Carbs
18g
· 7% DV
Protein
19.5g
· 39% DV
Fat
10.5g
· 13% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 32% · Fat 39%
Lightly Fried Fish and Zucchini Fritter nutrition facts table · 2 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0.06 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 2.3 g | 8% |
| Protein | 19.5 g | 39% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Lightly Fried Fish and Zucchini Fritter?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 128 kcal |
| 1 ounce (medium) | 28.4 g | 48 kcal |
| 1 piece (small) | 55 g | 94 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (large) | 100 g | 170 kcal |
| 2 piece (medium) | 150 g | 255 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 cup (chopped) | 180 g | 306 kcal |
| 3 piece (large) | 225 g | 383 kcal |
| 1 serving (large) | 225 g | 383 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Lightly Fried Fish and Zucchini Fritter
What is in a lightly fried fish and zucchini fritter?
A lightly fried fish and zucchini fritter is made with flaked fish, grated zucchini, egg, and a binder such as flour or breadcrumbs. The zucchini is usually squeezed first so the mixture holds together, then the fritters are pan-cooked with a small amount of oil.
What fish works best in a lightly fried fish and zucchini fritter?
Mild fish that flakes easily works well in a lightly fried fish and zucchini fritter. Cod, haddock, or leftover cooked salmon are practical choices; remove all bones and flake the fish before mixing it with the zucchini.
How do you stop a lightly fried fish and zucchini fritter from falling apart?
To keep a lightly fried fish and zucchini fritter from falling apart, squeeze excess water from the grated zucchini and use enough egg and binder to hold the mixture. Let each fritter brown and set on one side before turning it.
Can you make a lightly fried fish and zucchini fritter with canned fish?
Yes, drained canned tuna or salmon can be used in a lightly fried fish and zucchini fritter. Flake it well and remove any large bones or skin; because canned fish can be salty, taste the mixture before adding extra salt.
Can you cook a lightly fried fish and zucchini fritter in an air fryer?
Yes, a lightly fried fish and zucchini fritter can be cooked in an air fryer. Shape the mixture into small, even patties, lightly brush or spray them with oil, and arrange them in a single layer so the hot air can brown the surfaces.
Can you make a lightly fried fish and zucchini fritter without flour?
Yes, you can make a lightly fried fish and zucchini fritter without wheat flour by using breadcrumbs, oat flour, or another suitable binder. The key is to squeeze the zucchini well and add the binder gradually until the mixture can hold its shape.
What sauce goes with a lightly fried fish and zucchini fritter?
A lightly fried fish and zucchini fritter pairs well with lemony yogurt sauce, tartar sauce, or a simple squeeze of lemon. Fresh herbs such as dill or parsley add a bright flavor, while a crisp salad makes an easy side.
How should you reheat a lightly fried fish and zucchini fritter?
Reheat a lightly fried fish and zucchini fritter in a skillet or oven until it is hot throughout. These methods help the outside regain some crispness; microwaving is quicker but tends to make the coating soft.
Can you freeze a lightly fried fish and zucchini fritter?
Yes, a lightly fried fish and zucchini fritter can be frozen after cooking and cooling. Freeze the pieces in a single layer first, then transfer them to a sealed freezer container; thaw in the refrigerator before reheating.
Can you prepare a lightly fried fish and zucchini fritter ahead of time?
Yes, you can prepare the fish and zucchini mixture for a lightly fried fish and zucchini fritter ahead of cooking. Keep it covered in the refrigerator and cook it soon after mixing, since zucchini releases water and can make the batter looser over time.
Lightly Fried Fish and Zucchini Fritter Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
B3
3.15mg · 20% DV
B6
0.27mg · 16% DV
Biotin
4.2µg · 14% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
255mg · 36% DV
Sodium
540mg · 23% DV
Iodine
27µg · 18% DV
Potassium ⭐
420mg · 12% DV
Lightly Fried Fish and Zucchini Fritter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly Fried Fish and Zucchini Fritter
To burn the 255 calories in 2 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lightly Fried Fish and Zucchini Fritter?
Lightly fried fish and zucchini fritter is a Turkish-style home-cooked patty made by combining fish with grated zucchini and a simple binder, often with herbs. Recipes vary, but the mixture is shaped into small rounds and cooked in a little oil. It comes out lightly crisp at the edges and tender in the middle, with a savoury fish flavour balanced by the mild zucchini.
In Turkey, it can be served warm as a light main or as part of a meze spread, often with lemon, salad or yogurt. For English-speaking cooks, it also works well as a fish-cake alternative for lunch. Fish makes it a protein-forward choice, while zucchini keeps the mixture moist; serve with extra greens for a lighter, balanced plate.
How Nutritious Is Lightly Fried Fish and Zucchini Fritter?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Lightly Fried Fish and Zucchini Fritter Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lightly Fried Fish and Zucchini Fritter Contain Allergens?
Contains these allergens:
Which Diets Is Lightly Fried Fish and Zucchini Fritter Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lightly Fried Fish and Zucchini Fritter Fat Profile
SATURATED
2.03g
MONOUNSATURATED
4.65g
POLYUNSATURATED
2.33g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.