Crispy Zucchini Fries with Tangy Caper Sauce

Crispy Zucchini Fries with Tangy Caper Sauce are a delightful and healthy alternative to traditional fries. These oven-baked zucchini strips are seasoned to perfection and served with a flavorful dipping sauce, making them a perfect snack or side dish for any occasion.

Preparation Time

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes

Ingredients

For the Zucchini Fries:

  • 4 zucchini
  • 3 eggs
  • 100g flour
  • Salt, to taste
  • Pepper, to taste
  • Paprika, to taste
  • Olive oil, for drizzling

For the Sauce:

  • 3 tablespoons mayonnaise
  • 1 tablespoon capers
  • 1 teaspoon mustard
  • 1/2 onion, finely chopped

Directions

Prepare the Zucchini Fries:

  1. Preheat your oven to 220°C (425°F).
  2. Cut the zucchini into fry-like strips.
  3. In a bowl, beat the eggs.
  4. In another bowl, mix the flour with salt, pepper, and paprika.
  5. Dip each zucchini strip into the egg mixture, then coat with the seasoned flour.
  6. Place the coated zucchini strips on a baking sheet lined with parchment paper.
  7. Drizzle the zucchini strips with olive oil.
  8. Bake in the preheated oven for 20-25 minutes, or until golden brown and crispy, turning halfway through.

Prepare the Sauce:

  1. In a bowl, combine mayonnaise, capers, mustard, and finely chopped onion. Mix well.

To Serve:

  1. Serve the crispy zucchini fries hot with the tangy caper sauce on the side for dipping.

Serving Suggestions

  • Serve as a tasty appetizer at parties and gatherings.
  • Pair with a fresh green salad for a light meal.
  • Enjoy alongside grilled chicken or fish for a complete dinner.

Cooking Tips

  • For extra crispiness, you can broil the zucchini fries for the last 2-3 minutes of baking.
  • Use a wire rack on the baking sheet to allow air circulation and ensure even cooking.
  • Experiment with different seasonings like garlic powder or Italian herbs for added flavor.

Nutritional Benefits

  • Zucchini: Low in calories and rich in vitamins A and C, potassium, and antioxidants.
  • Eggs: Provide high-quality protein and essential vitamins and minerals.
  • Capers: Add a burst of flavor while being low in calories and rich in antioxidants.

Dietary Information

  • Vegetarian: This dish is suitable for vegetarians.
  • Low-Calorie: A healthy and guilt-free snack option.
  • Gluten-Free Option: Use gluten-free flour for the coating.

Why You’ll Love This Recipe

  • Healthy Alternative: A nutritious substitute for traditional fries without sacrificing flavor.
  • Easy to Make: Simple steps and minimal ingredients make this recipe accessible for any cook.
  • Flavorful: The combination of crispy zucchini and tangy caper sauce creates a delicious and satisfying snack.

Conclusion

Enjoy these Crispy Zucchini Fries with Tangy Caper Sauce, a healthy and delicious alternative to regular fries. Perfect for any occasion, this recipe combines the goodness of zucchini with a flavorful dipping sauce, making it a favorite among family and friends. Serve hot and enjoy the delightful crunch and taste!