Oven-Fried Zucchini
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Nutritional Guidelines (per serving) | |
---|---|
130 | Calories |
8g | Fat |
7g | Carbs |
7g | Protein |
Nutrition Facts | |
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Servings: 6 to 8 | |
Amount per serving | |
Calories | 130 |
% Daily Value* | |
Total Fat 8g | 11% |
Saturated Fat 2g | 12% |
Cholesterol 117mg | 39% |
Sodium 338mg | 15% |
Total Carbohydrate 7g | 2% |
Dietary Fiber 1g | 3% |
Protein 7g | |
Calcium 96mg | 7% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
This easy oven-fried zucchini recipe is a delicious way to enjoy this summertime vegetable. Zucchini is sliced into rounds, breaded in a Parmesan-breadcrumb coating, and "fried" in the oven until crispy, without the stovetop mess or the higher calorie count.
Oven-fried zucchini is a great side dish with everything from chicken to fish to burgers; it's also a terrific appetizer as is, or with ranch, tzatziki, or another dip on the side.
Ingredients
- 2 tablespoons olive oil (divided)
- 4 medium zucchinis
- 1 large egg
- 1/2 cup panko breadcrumbs (or regular breadcrumbs)
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon kosher salt
- 1/2 teaspoon dried basil
- 1/2 teaspoon freshly ground black pepper
Steps to Make It
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Gather the ingredients. Preheat the oven to 425 F.
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Drizzle 1 tablespoon of the olive oil over a baking sheet to evenly coat. Set aside.
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Wash, trim, and slice the zucchini into 1/2-inch-thick rounds.
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Beat the egg in a small bowl.
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Spread the breadcrumbs out in a shallow dish. Stir the Parmesan cheese, salt, basil, and pepper into the breadcrumbs.
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Dip 5 to 6 zucchini slices into the beaten egg.
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Transfer to the breadcrumb mixture, pressing on both sides to coat.
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Shake off excess and place the coated rounds on the prepared baking sheet.
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Repeat with the remaining zucchini slices.
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Drizzle the remaining 1 tablespoon of olive oil over the zucchini.
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Bake for 8 minutes. Using tongs, turn the zucchini so the other side gets crispy. Bake another 5 to 7 minutes until golden brown. Allow the zucchini to cool on the pan for 2 minutes.
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Serve hot as a side dish or appetizer and enjoy.
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Tips
- To keep oven-fried zucchini warm if serving them later, place the baking sheet in a 200 F oven.
- To improve the crispiness, instead of baking breaded zucchini directly on a baking sheet, arrange them on a wire rack that has been lightly coated with cooking spray and placed on a baking pan to catch any drips. Give the tops of the zucchini rounds a light mist with cooking spray and bake as directed.
- If you are concerned the zucchini will come out soggy, you can salt the rounds beforehand to extract some of their moisture. Place the sliced zucchini on a paper-towel-lined plate and salt both sides. Let sit for a few minutes and then blot the zucchini dry before proceeding with the breading process.
Is Oven-Fried Zucchini Healthy?
Cooking up some crispy zucchini rounds in the oven instead of frying in a pot of oil means this vegetable dish has fewer calories and fat. Zucchini is also a more nutritious choice than french fries, for example, as they are high in fiber, vitamin A, and antioxidants.