Baked Zucchini Fries
With a crunchy panko crust, these easy baked zucchini fries are a healthy side dish or snack served with a roasted tomato dipping sauce.
Servings: 4
Ingredients
For zucchini fries
- Non-stick cooking spray
- 1 cup panko breadcrumbs
- 1/4 cup finely grated Parmesan
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Pinch of cayenne pepper
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 large egg
- 1/4 cup milk
- 3 medium zucchini, trimmed, quartered lengthwise and cut into 3-inch-long batons
- 1/2 cup all-purpose flour
For tomato dipping sauce
- 1/2 cup marinated roasted tomatoes, drained
- 1 garlic clove
- 1 tablespoon finely grated Parmesan
- 1/2 teaspoon black pepper
- 3 tablespoons olive oil
Instructions
- Preheat the oven to 425 degrees F.
- Place a wire rack in a sheet pan. Grease the rack with non-stick cooking spray.
- In a large bowl, combine the panko breadcrumbs, 1/4 cup Parmesan, oregano, thyme, garlic powder, onion powder, cayenne pepper, 1 teaspoon kosher salt and 1/2 black pepper.
- In a medium bowl, whisk together the egg and milk.
- Toss the zucchini with the flour shaking off the excess. Dip each zucchini baton into the egg-milk mixture and then into the panko crumbs. Place the zucchini on the wire rack.
- Bake the zucchini fries for 18-20 minutes until they are golden on the outside, but are still a bit crisp.
- For the tomato dipping sauce, puree the tomatoes, garlic, 1 tablespoon Parmesan, 1/2 teaspoon pepper and olive oil.
Notes
Depending on the width of your zucchini, if the zucchini batons seem too thick, you can halve them.
Nutrition
Calories: 330kcal | Carbohydrates: 38g | Protein: 12g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 0.01g | Cholesterol: 49mg | Sodium: 871mg | Potassium: 969mg | Fiber: 5g | Sugar: 11g | Vitamin A: 571IU | Vitamin C: 32mg | Calcium: 168mg | Iron: 4mg