Experience the incredible flavors of zucchini with this simple and delicious zucchini fries recipe. Perfect for those looking to enjoy a meat-free meal or snack, these fries are sure to impress with their taste and ease of preparation. Using everyday ingredients, you can create mouthwatering zucchini fries that rival any traditional fry. Let’s get started!
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Servings: 4
Ingredients
- 4 zucchinis
- 5 eggs
- 1 onion, finely chopped
- 70 grams Parmesan cheese, grated
- 3 garlic cloves, minced
- 80 grams flour
- 50 grams breadcrumbs
- Fresh basil, chopped
- Paprika, to taste
- Fresh or frozen parsley, chopped
- Black pepper, to taste
- Salt, to taste
- Sunflower oil, for frying
Instructions
Prepare the Zucchini:
- Wash and Cut the Zucchini: Wash the zucchinis and cut them into fry-shaped sticks. Place them in a colander, sprinkle with salt, and let sit for 10 minutes. Squeeze out excess water.
Prepare Other Ingredients:
- Chop and Mince: Finely chop the onion, basil, and parsley. Mince the garlic.
Combine Ingredients:
- Mix Together: In a large bowl, combine the zucchini sticks, chopped onion, minced garlic, chopped basil, and parsley. Add the flour, breadcrumbs, and Parmesan cheese. Season with paprika, black pepper, and salt.
Beat the Eggs:
- Prepare Egg Wash: In a separate bowl, beat the eggs.
Coat the Zucchini:
- Coat Sticks: Dip each zucchini stick into the beaten eggs, then coat with the flour mixture until well covered.
Fry the Zucchini:
- Heat Oil: Heat sunflower oil in a skillet over medium heat.
- Fry Fries: Fry the zucchini fries in batches until golden brown on all sides, about 3-4 minutes per side. Transfer to a paper towel-lined plate to drain excess oil.
Serve:
- Garnish and Serve: Garnish with additional parsley and serve hot. Enjoy!
More Information About the Recipe
Ingredient Insights:
- Zucchini: Rich in vitamins A, C, and K, as well as fiber and antioxidants. It provides a mild flavor that pairs well with various seasonings.
- Parmesan Cheese: Adds a savory and nutty flavor, enhancing the overall taste of the dish.
- Garlic: Infuses a robust and aromatic flavor, boosting the savory profile.
- Fresh Herbs: Basil and parsley add freshness and a burst of flavor, elevating the dish.
Nutritional Benefits:
- Zucchini: Low in calories but high in essential nutrients, supporting overall health and weight management. It contains significant amounts of vitamin C, vitamin A, potassium, and dietary fiber.
- Parmesan Cheese: This aged cheese brings a depth of flavor with its savory and slightly nutty taste. Parmesan is also a good source of calcium, which is crucial for bone health, and provides a decent amount of protein.
- Garlic: Garlic is renowned for its health benefits, including its ability to boost the immune system, lower blood pressure, and improve cholesterol levels.
- Fresh Herbs: Basil and parsley add freshness and complexity to the dish. Basil is rich in vitamin K and antioxidants, which can help fight inflammation and support cardiovascular health. Parsley is high in vitamins A, C, and K, and contains beneficial flavonoids.
Why You’ll Love This Recipe:
- Delicious and Flavorful: The combination of zucchini, Parmesan cheese, and fresh herbs creates a flavorful dish that’s both satisfying and delicious.
- Simple Ingredients: Uses common ingredients found in most kitchens, making it accessible and budget-friendly.
- Quick and Easy: With straightforward steps, this recipe is perfect for busy weeknights or a quick lunch.
- Versatile: Can be served as an appetizer, side dish, or main course.
Cooking Tips:
- Oil Temperature: Ensure the oil is hot enough before frying to achieve a crispy texture without absorbing too much oil.
- Consistency: If the mixture is too wet, add a bit more flour or breadcrumbs to help bind the fries.
Storage Tips:
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer to retain crispiness.
- Freezing: Freeze uncooked zucchini fries on a baking sheet, then transfer to a freezer-safe bag for up to 2 months. Cook directly from frozen, adjusting the frying time as needed.
Conclusion:
This zucchini fries recipe is a testament to how simple ingredients can create a dish that’s both easy to prepare and incredibly delicious. Perfect for any occasion, this dish highlights the versatility and flavor of zucchini, making it a delightful alternative to traditional fries. Try it out and enjoy a healthy, tasty dish that’s sure to become a favorite!