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Courgette fritters roasted tomatoes & eggs
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225g pack Pome Dei Moro Tomatoes, halved
1 clove garlic, thinly sliced
2 tsp vegetable oil
200g courgette, coarsely grated
40g self-raising flour
3 British Blacktail Free Range Omega 3 Rich Eggs
1-2 tsp hot sauce, such as sriracha hot chilli sauce
10g small capers, drained
1. Preheat the grill to medium. Put the tomatoes, cut-side up, on a tray lined with baking parchment. Mix the garlic with 1 tsp oil, brush over the tomatoes, then season. Grill for 8-10 minutes. Turn the grill off and keep warm.
2. Squeeze the grated courgette dry in a clean tea towel. Meanwhile, in a bowl, whisk together the flour and 1 egg to make a thick batter. Stir in the hot sauce (to taste), courgette and 2 tsp capers, then season. Heat the remaining 1 tsp oil in a nonstick, lidded frying pan, then add the batter in six spoonfuls. Fry for 2½ minutes on each side, until golden and puffed. Remove and keep warm with the tomatoes.
3. Without adding any extra oil, crack the eggs into the frying pan. Add 1-2 tsp water, then cover with a lid and steam for 1½ minutes, until the whites are set and the yolks done to your liking. Serve with the fritters and tomatoes, scattered with the remaining capers and more hot sauce, if you like.
Eggs are a brilliant source of protein and provide a wealth of vitamins and minerals, including vitamins A and D, which have an important role in maintaining our immune system. Try swapping to omega 3-rich eggs to increase your intake of heart-healthy long-chain fatty acids.
Typical values per serving:
vegetarian/2.25µg vitamin D/high in vitamin D/high in protein/low in saturated fat/2 of your 5 a day
This recipe was first published in July 2020.
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