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Crispy Baked Garlic Parmesan Zucchini Fries with Marinara Dip

Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Calories: 215
Ingredients Method Nutrition

Ingredients
  

  • 3 medium fresh zucchini (approx. 1.25 lbs), washed and dried ends trimmed, sliced into 3-inch spears
  • 1/2 tsp fine sea salt for drawing out excess moisture
  • 1/2 cup all-purpose flour for light dredging
  • 2 large organic eggs beaten with 1 tbsp water
  • 1.5 cups Japanese panko breadcrumbs delivers maximum crunch
  • 3/4 cup freshly grated Parmigiano-Reggiano finely grated for even adhesion
  • 1.5 tsp garlic powder adds rich savory punch
  • 1 tsp dried Italian oregano & thyme crushed between fingertips
  • 1/2 tsp smoked paprika adds subtle color and smoky warmth
  • 1/2 tsp freshly cracked black pepper coarse grind
  • 2 tbsp extra virgin olive oil spray for misting before baking
  • 1 cup warm rustic marinara dipping sauce homemade or high-quality jarred
  • 2 tbsp freshly chopped Italian flat-leaf parsley for vibrant herbal garnish
  • 1 lemon cut into wedges for a bright citrus squeeze (optional)

Method
 

  1. Preheat your oven to 425°F (220°C). Line a large rimmed baking sheet with aluminum foil and place an oven-safe wire cooling rack directly on top. Generously mist the wire rack with olive oil spray.
  2. Cut each zucchini in half crosswise, then cut each half lengthwise into uniform 1/2-inch spears. Place spears in a colander, toss with 1/2 tsp sea salt, and let sweat for 10 minutes. Thoroughly pat dry with paper towels to eliminate surface moisture.
  3. Set up a three-bowl breading station: Bowl 1 with flour; Bowl 2 with beaten eggs; Bowl 3 with panko, grated parmesan, garlic powder, Italian herbs, smoked paprika, and black pepper mixed thoroughly.
  4. Working in small batches, dredge zucchini spears in flour (shaking off excess), dip completely into egg wash, then press firmly into the panko-parmesan mixture until heavily coated on all sides.
  5. Arrange breaded zucchini spears in a single layer on the prepared wire rack with slight spacing so hot air circulates. Lightly mist the tops with olive oil spray.
  6. Bake at 425°F for 18 to 22 minutes, until the crust is deeply golden-brown and shatteringly crisp. Garnish immediately with chopped parsley and extra parmesan, and serve hot with warm marinara sauce!

Nutrition

Serving: 1gCalories: 215kcalCarbohydrates: 24gProtein: 10gFat: 9gSaturated Fat: 3.5gCholesterol: 68mgSodium: 420mgPotassium: 410mgFiber: 3gSugar: 4gVitamin A: 19000IUVitamin C: 18.2mgCalcium: 2100mgIron: 0.3mg

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