Your Recipe

Crispy Fried Squash (or Zucchini)

Ingredient Amount Calories
Squash, all varieties, raw,Summer 460g 74kcal
Egg raw whole 50g 72kcal
Salt, table 3g 0kcal
Wheat flour, white, all-purpose, unenriched 30g 109kcal
Black pepper, ground 0.575g 1kcal
Milk, whole 60g 36kcal
Cornmeal, degermed, unenriched, white 80g 296kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
460 g yellow squash 2 medium ones or zucchini
1/2 tsp salt or a bit more, needed to salt the slices
1 egg for an egg-free version, just use milk
60 ml milk dairy or fairy-free (unsweetened)
80 g cornmeal
1/4 tsp black pepper
30 g all-purpose flour or GF all-purpose flour
oil for frying, enough to fill 1/2 inch; vegetable oil or canola oil work well
Check the Notes below for optional add-ins!
Instructions
Step 1: Prepare the Summer Squash Slices
Rinse and dry the summer squash (or zucchini) and cut it into slices around ¼-inch thick. You can use a sharp knife, though a mandoline or food processor slicing disk will provide the most consistent results.
You can slice it anywhere between 1/4-1/8-inch. The thinner you slice the pieces, the more chip-like they'll be.
Sprinkle the slices with salt and leave them spread across a wire rack or drain in a colander over the sink.
Meanwhile, prepare the breading station. You'll need three small plates or bowls. In the first, whisk the egg and milk. In the second, add the cornmeal and pepper. Finally, in the third, add the flour.
After 25-30 minutes of draining, use clean paper towels to pat the squash pieces dry. There's no need to rinse them.
Step 2: Dredge the Slices
Dip each slice first into the flour, shaking away any excess.
Dip them in the egg mixture and finally into the cornmeal.
Meanwhile, prepare the oil. You can either use a deep-fat fryer or a deep, large skillet. Add about ½-inch of oil and heat over medium heat.
Step 3: Fry the Squash
Before adding any food to the pan, make sure the oil is hot. If you don't have an oil thermometer/digital laser thermometer, use a wooden skewer or wooden spoon to dip into the oil. When the oil is ready, bubbles should form around the wood immediately and float up to the surface of the oil.
Once the oil is hot, carefully transfer some of the breaded squash slices to the oil with a wide slotted spoon and allow them to cook for 1-2 minutes per side, until golden brown and crisp.
It's important not to add too many to the pan at once, or it will affect the oil temperature and cooking. I recommend adding enough for a single layer, with no overlapping and some space to spare.
Remove the fried squash from the oil and transfer it to a couple of layers of kitchen paper to soak up any excess oil. Repeat with all the remaining squash, then enjoy immediately or place them on a cooling rack until you're ready to serve.

Nutrition Facts
Portion Size 171 g | ml
Amount Per Portion 147
615
kcal
kilojoules
% Daily Value *
Total Fat 2.3g 3%
Saturated Fat 0.8g 4%
Sodium 318mg 14%
Total Carbohydrate 26g 10%
Dietary Fiber 2.3g 8%
Sugar 3.6g
Protein 5.7g 11%
Vitamin D 0.4mcg 2%
Calcium 45mg 3%
Iron 0.9mg 5%
Potassium 379mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 36.339 mcg 4%
Thiamin [B1] 0.106 mg 9%
Riboflavin [B2] 0.254 mg 20%
Niacin [B3] 0.881 mg 6%
Pantothenic acid [B5] 0.453 mg 9%
Vitamin B6 0.321 mg 19%
Cobalamin [B12] 0.192 mcg 0%
Floate [B9] 47.199 mcg 0%
Vitamin C 19.55 mg 22%
Vitamin D 0.415 mcg 2%
Vitamin E 0.307 mg 2%
Vitamin K 3.803 mcg 3%
Betaine 0.25 mg 0%
Choline 49.641 mg 9%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 26.3 g 10%
Sugars 3.6 g 7%
Dietary fiber 2.3 g 8%
Carbohydrate 3.9 g 0%
Net carbs 22.7g
Aminoacids
Nutrient Amount DV
Alanine 0.301 g 0%
Arginine 0.228 g 0%
Aspartic acid 0.459 g 0%
Cysteine 0.096 g 0%
Glutamic acid 0.908 g 0%
Glycine 0.176 g 0%
Histidine 0.119 g 0%
Isoleucine 0.208 g 0%
Leucine 0.471 g 0%
Lysine 0.227 g 0%
Methionine 0.113 g 0%
Phenylalanine 0.245 g 0%
Proline 0.348 g 0%
Serine 0.284 g 0%
Threonine 0.158 g 0%
Tryptophan 0.051 g 0%
Tyrosine 0.16 g 0%
Valine 0.268 g 0%
Minerals
Nutrient Amount DV
Calcium 45.24 mg 3%
Copper 0.09 mg 11%
Fluoride 0.2 mcg 0%
Iron 0.95 mg 5%
Magnesium 31.15 mg 7%
Manganese 0.31 mg 13%
Phosphorus 111.73 mg 9%
Potassium 379.45 mg 8%
Selenium 9 mcg 16%
Sodium 318.01 mg 14%
Zinc 0.74 mg 7%
Other
Nutrient Amount DV
Water 135.136 g 0%
Ash 1.738 g 0%