These low-carb zucchini salmon fritters are the perfect quick and healthy lunch! With a zingy, creamy dipping sauce to go along with them, they’re a perfect combination of flavors and textures. Plus they’re packed with healthy fats and protein to keep you full throughout the day!
Although we use salmon in the recipe, you can opt to use canned tuna or if you’re not much of a fish fan, you can even use canned chicken! You can spice up the recipe however you’d like to – add in some grated jalapeno pepper for a kick, some smoked paprika for a smokey flavor, or add herbs to keep it fresh. This recipe comes together in under 30 minutes, so whatever you decide to do, you’ll have a satisfying lunch in no time.
Yields 3 servings of Zucchini Salmon Fritters with Lemon Dill Sauce
The Preparation
Zucchini Fritters:
- 15 ounce canned salmon, liquid drained
- 1 medium zucchini, grated
- 1/4 medium onion, grated
- 1 tablespoon ground psyllium husk powder
- 2 teaspoon garlic, minced
- 1 large egg
- 1 tablespoon mayonnaise
- 1/2 teaspoon lemon zest
- salt and pepper, to taste
- 3 tablespoon butter, for frying
Lemon Dipping Sauce:
- 3 tablespoon full-fat Greek yogurt
- 1 tablespoon mayonnaise
- 2 teaspoon lemon juice, fresh squeezed
- 2 teaspoon fresh dill, chopped
The Execution
1. Gather and prep all ingredients. You may want to wring out some of the zucchini to remove excess water from it. You can always add more liquid in if needed.
2. Pre-heat oven to 400F. Add all of the zucchini fritter ingredients (besides the butter) to a bowl.
3. Mix thoroughly, making sure that the psyllium husk is incorporated and not in lumps. The consistency should be moist, but dry enough to hold form.
4. Make the sauce by combining all of the sauce ingredients together. Mix and set aside.
5. Scoop the fritter mixture and form into patties to make frying easier.
6. In a pan over medium heat, add in some of the butter. Once bubbling, add in the fritters, making sure not to overcrowd the pan. Press the fritters down with a spatula or wooden spoon and cook in batches. You want each side to be golden before flipping.
7. When cooked, set the fritters on a baking sheet and keep them warm in the oven until all fritters are cooked.
8. Serve the fritters with sauce and enjoy!
This makes a total of 3 servings of Zucchini Salmon Fritters with Lemon Dill Sauce. Each serving comes out to be 427 calories, 28.1g fats, 4.5g net carbs, and 38.1g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 15 ounce canned salmon | 587 | 21 | 0 | 0 | 0 | 98 |
| 1 medium zucchini | 30 | 0.7 | 5.4 | 2 | 3.4 | 2.3 |
| 1/4 medium onion | 10 | 0 | 2.4 | 0.3 | 2.1 | 0.3 |
| 1 tablespoon psyllium husk powder | 35 | 0.7 | 10 | 6.8 | 3.2 | 2.5 |
| 2 teaspoon garlic | 8.4 | 0 | 1.9 | 0.1 | 1.8 | 0.4 |
| 1 large egg | 72 | 4.8 | 0.4 | 0 | 0.4 | 6.3 |
| 1 tablespoon mayonnaise | 94 | 10 | 0.1 | 0 | 0.1 | 0.1 |
| 1/2 teaspoon lemon zest | 0.5 | 0 | 0.2 | 0.1 | 0.1 | 0 |
| salt and pepper, to taste | 2 | 0 | 0 | 0 | 0 | 0 |
| 3 tablespoon butter | 305 | 35 | 0 | 0 | 0 | 0.4 |
| 3 tablespoon Greek yogurt | 41 | 2.1 | 1.7 | 0 | 1.7 | 3.8 |
| 1 tablespoon mayonnaise | 94 | 10 | 0.1 | 0 | 0.1 | 0.1 |
| 2 teaspoon lemon juice | 1.7 | 0 | 0.6 | 0.1 | 0.5 | 0.1 |
| 2 teaspoon fresh dill | 0.2 | 0 | 0 | 0 | 0 | 0 |
| Totals | 1280.8 | 84.3 | 22.8 | 9.4 | 13.4 | 114.3 |
| Per Serving (/3) | 427 | 28.1 | 7.6 | 3.1 | 4.5 | 38.1 |
Zucchini Salmon Fritters with Lemon Dill Sauce
This makes a total of 3 servings of Zucchini Salmon Fritters with Lemon Dill Sauce. Each serving comes out to be 427 calories, 28.1g fats, 4.5g net carbs, and 38.1g protein.
Servings 3 servings
Calories 427kcal
Ingredients
- Zucchini Fritters:
- 15 ounce canned salmon liquid drained
- 1 medium zucchini grated
- ¼ medium onion grated
- 1 tablespoon ground psyllium husk powder
- 2 teaspoon garlic minced
- 1 large egg
- 1 tablespoon mayonnaise
- ½ teaspoon lemon zest
- salt and pepper to taste
- 3 tablespoon butter for frying
- Lemon Dipping Sauce:
- 3 tablespoon full-fat Greek yogurt
- 1 tablespoon mayonnaise
- 2 teaspoon lemon juice fresh squeezed
- 2 teaspoon fresh dill chopped
Instructions
- Gather and prep all ingredients. You may want to wring out some of the zucchini to remove excess water from it. You can always add more liquid in if needed.
- Pre-heat oven to 400F. Add all of the zucchini fritter ingredients (besides the butter) to a bowl.
- Mix thoroughly, making sure that the psyllium husk is incorporated and not in lumps. The consistency should be moist, but dry enough to hold form.
- Make the sauce by combining all of the sauce ingredients together. Mix and set aside.
- Scoop the fritter mixture and form into patties to make frying easier.
- In a pan over medium heat, add in some of the butter. Once bubbling, add in the fritters, making sure not to overcrowd the pan. Press the fritters down with a spatula or wooden spoon and cook in batches. You want each side to be golden before flipping.
- When cooked, set the fritters on a baking sheet and keep them warm in the oven until all fritters are cooked.
- Serve the fritters with sauce and enjoy!
Nutrition
Calories: 427kcal | Fat: 28.1g
The post Zucchini Salmon Fritters with Lemon Dill Sauce appeared first on Ruled Me.
By: Craig ClarkeTitle: Zucchini Salmon Fritters with Lemon Dill Sauce
Sourced From: www.ruled.me/zucchini-salmon-fritters-with-lemon-dill-sauce/
Published Date: Tue, 21 May 2024 09:43:20 +0000
Frequently Asked Questions
What is the average time it takes to lose weight using lazy keto?
It can be challenging to calculate how long it takes to lose weight on the lazy keto plan. Many factors influence how effective the diet and the results will vary from person to person. It depends on individual lifestyle, goals, and adherence to this type of diet.
Research suggests that you may see a steady decrease in your body weight after two weeks. However, factors such as an individual's caloric intake and body composition can cause inconsistencies when achieving fat loss goals; therefore, the best advice is to stay consistent with the plan and track your progress over an extended period.
For those who don't exercise regularly, there is no need to worry; even without physical activity, most people who follow this program can expect at least some weight loss during the first few months. You can see visible results as soon as seven days after you start exercising and eating healthy.
If you are trying to change your lifestyle, like eating a healthier diet or engaging in exercise, consistency is important. You will be able to reach your goals quicker if your nutrition requirements and metabolism rate are met. The results of programs like lazy keto can be achieved quickly with hard work, dedication, knowledge, perseverance, and hardwork.
What is a ketogenic example meal?
Feasting on a ketogenic diet has never been easier. It's just regular healthy eating with an extra twist. A twist includes ditching processed carbs and replacing them with high-quality proteins and fats.
You'll reap the many health benefits of this diet, including improved energy levels, better cognitive performance, and improved digestion. It's all possible while enjoying delicious, great-tasting meals.
What's a great example of a tasty ketogenic dish? It could be like grilled salmon served over fresh kale sprinkled with parmesan cheese, paired with roasted cauliflower drizzled in olive oil, and topped off with freshly cut herbs for flavour. You could make an omelet that is filled with bacon bits, flavorful bell and peppers, and melted cheddar cheese.
Whatever route you choose to take when creating your next keto meal recipe, quality ingredients will make it a winner. So go ahead - get in the kitchen and explore new flavours while savouring healthy recipes for life-changing results!
What happens if your keto diet includes more than 20 carbs?
Pondering the potential ramifications of what happens if you go over 20 carbs on keto? This is an important thought and should be carefully considered. Consuming too many carbohydrates can lead to weight gain, or even stalling weight loss.
Unravelling the conundrum of how much is too much when it comes to carbs requires understanding how they interact with your body and how quickly your body processes them.
Avoiding too many processed carbs when following a low carbohydrate diet such the ketogenic diet is key. The rule of thumb is not to exceed your body's requirement for energy, which means reducing your total carbohydrate intake to no more than 20g per day. It is crucial to be aware of this number when trying to maintain ketosis. Exceeding it can cause an imbalance in your body, which can lead to slow progress.
Overall, it pays off greatly to stay within the prescribed limits of what a ketogenic diet recommends for optimal health and maximum results when tracking macronutrient content in one's food choices. It helps to strengthen the way your body uses these macronutrients for energy production. This is essential for people who want to maintain their weight loss and physiological balance.
Statistics
- Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
- When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
- The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
- It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
- Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
External Links
[TAG84]
- Diets with high-fat cheese, high-fat meat, or carbohydrate on cardiovascular risk markers in overweight postmenopausal women: a randomized crossover trial
- Review of evidence from meta-analyses: Dietary components and cardiovascular disease and all-cause deaths: evidence from diets
[TAG87]
[TAG89]
[TAG91]
- PubMed: A low-carbohydrate, ketogenic diet is a good way to manage type II diabetes mellitus
- PubMed: [Eggs do NOT increase the risk for cardiovascular disease and can safely be eaten]
How To
Calculating your Macros for a Ketogenic Diet
To maximize your keto lifestyle results, it is important to determine the best way. Calculating macros for a ketogenic lifestyle can be simple or difficult.
Understanding macronutrition is crucial to understanding the meaning of Macros on a Keto Diet. This term refers specifically to three crucial nutrients - carbohydrates and proteins - which are essential for our bodies' proper functioning and growth. Our bodies will benefit from each nutrient if we measure their intake.
Preparing meals with macros requires careful planning and observation to ensure you are able to track your progress. By carefully considering your daily meals and snacks as well as special occasions such holiday gatherings and food challenges during travel, it's easy to know that you're making the right decisions when it comes to your health and wellness.
When factoring in all aspects of macro tracking, remember: patience is paramount! Flexibility can allow for improvement and allows you to adjust if necessary. You can shine by learning macro nutrition in a fresh way.
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