Our zucchini fries recipe makes fries that are crisp on the outside, and soft on the inside. Its nutritional values are also guaranteed to stay within our guidelines.
Servings: 4 servings
- 1 medium egg (*)
- 1 cup all-purpose flour (*)
- 1.5 tbsp parsley minced
- 1.5 tbsp basil minced
- 12 oz zucchini cut into sticks
- 0.75 oz parmesan
- 1/3 cup plain panko breadcrumbs
- 3 tbsp Japanese mayonnaise
- 1/8 tsp salt
- 1/4 tsp ground black pepper
- 2 cup canola oil for frying, 3 tbsp is absorbed
In a bowl, mix panko breadcrumbs with salt, pepper, parmesan, parsley and basil.
Crack an egg into a separate bowl and whisk well.
Arrange a breading station that includes a bowl with the all-purpose flour, a bowl of egg and a bowl of seasoned panko. If you are not using the bag method above, it is easier to have your bowls set up like an assembly line.
Coat the zucchini sticks in flour first, then egg, and finally seasoned breadcrumbs. You can apply the bag method explained above to make it quicker.
Heat canola oil in a saucepan on medium heat. Drop a piece of breadcrumb in a see if it sizzles. If it does, slowly place the zucchini sticks in. Deep-fry them for 4 minutes or until golden.
Serve with mayonnaise.
- (*) Only part of these ingredients will end up in the final product and we have calculated nutritional values based on that amount. The whole amount is needed for the coating and cooking process, but what actually ends up being consumed is ½ a medium egg, 1 tbsp all-purpose flour and 3 tbsp canola oil.
- Unlike fries or chicken nuggets, zucchini fries will get soggy when left in the air for just 3 - 4 minutes. I recommend eating them very soon after being taken out of the pot for the best experience.
Serving: 1serving | Calories: 237kcal | Carbohydrates: 8g | Protein: 4g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 39mg | Sodium: 258mg | Potassium: 231mg | Fiber: 1g | Sugar: 3g | Vitamin A: 407IU | Vitamin C: 17mg | Calcium: 80mg | Iron: 1mg