METHOD
Put the zucchinis in a pan close enough together. Cut the tops off so that you can remove the flesh (you keep half the amount) and they are about 1 cm thick so that the filling doesn’t run off. Place them back in the pan until you are ready to prepare the filling.
In a basin, finely chop all your vegetables and half of the flesh removed from the zucchini. Add the minced cod, trahana, salt pepper and olive oil.
Stir to incorporate the filling and then fill the zucchini, leaving a little space so that as they cook the filling doesn’t come out. Add water to the pan to the height of zucchinis and not more of that. Cover and bake at 200 degrees air heat for about 35 – 40 minutes.
In this recipe you can also make a light sauce* from the leftover stock in the pan with starch and lemon juice at a ratio of 1.5 tbsp starch (20 g) per 1 cup of stock (220 ml.) 1.5 tbsp starch (20 g) lemon juice to taste.
*Note: Nutritional information refers to the basic recipe and does not include the sauce.
Harokopeio University,
Department of Nutrition and Dietetics Science
Nutrition information
|
Per 100 gr
|
% RI*
|
| Energy |
586 Kcal/ 2451 Kj |
29,3% |
| Fat |
21,1 g |
30,2% |
| Saturated Fat |
3,6 g |
18% |
| Carbohydrate |
52,4 g |
20,1% |
| Sugar |
18,9 g |
21,1% |
| Dietary fiber |
6,9 g |
– |
| Protein |
48,5 g |
97% |
| Salt |
1,6 g |
27% |
*RI= *Reference intake of an average adult (8400 KJ / 2000 kcal)
