Pan-Fried Courgettes – the Perfect Low Calorie and healthy Side Dish

Pan-fried courgettes (zucchini) or marrow are dusted in flour or corn starch and lightly coated with Madras curry powder.

pan fried courgettes zucchini

Are courgettes a good side dish?

It is the perfect crisp and aromatic low calorie side dish that pairs well with meat or fish. Use olive oil in a non-stick pan them and only little starch to keep it a healthy dish.

Are courgettes really healthy?

They contain minimal calories and lots of water, but they aren’t packed full of nutrients. However, they do contain plenty of Vitamin C and potassium, which is good for supporting the immune system and it can help maintain normal blood pressure.

Other dishes with courgette or zucchini

pan fried courgettes zucchini

Pan-Fried Courgettes

It is the perfect crisp and aromatic low calorie side dish that pairs well with meat or fish.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Side dishes
Cuisine International
Servings 2 people
Calories 290 kcal

EQUIPMENT (click pictures for details)


  • 500 gr courgettes or marrows 2 pcs medium size
  • 1 tsp salt
  • 1 tsp Madras curry powder
  • 4-5 tbsp olive oil
  • White pepper


  • Wash and cut the courgettes into thick slices of 8-10 mm.
    cut courgettes
  • Sprinkle with a good pinch of salt and toss to make sure each slice is seasoned. Leave them for 20 minutes.
    Pat the courgette slices dry with kitchen paper.
    pad dry courgettes
  • Season with pepper and madras curry and toss in a little corn starch (optional)
    toss in starch
  • Cook the courgettes in olive oil until lightly golden brown, flip over and continue cooking for 2 minutes.
    Place the cooked courgette slices onto a kitchen paper to absorb the excess of oil.
    pan fried courgettes zucchini

Nutrition for 1 portion

Calories: 290kcalCarbohydrates: 8gProtein: 3gFat: 29gSodium: 1183mgFiber: 3gSugar: 6gVitamin A: 500IUVitamin C: 45mgCalcium: 41mgIron: 1mg
Keyword courgettes, zucchini
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