Italian · Lunch
Fried Zucchini Sticks
Zucchini batons are dredged in seasoned flour, egg, and panko, then deep-fried until golden and crispy. The fried sticks are finished with grated parmesan and served with a bright marinara sauce made from crushed tomatoes, garlic, lemon juice, and fresh basil for dipping.
$3
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
480Calories
15.6gProtein
32.2gFat
32.8gCarbs
6.4gSugar
3.8gFiber
851mgSodium
214mgChol
6.8gSat Fat
670mgPotassium
217mgCalcium
3mgIron
0.6mcgVitamin B12
23mgVitamin C
vegetarian
herb-salt
thirty-min-meals
hidden-gems
vegetarian
Instructions
1
Prep
Cut the zucchini into 3-inch sticks about 1/2 inch thick and pat dry with paper towels.
2
Dredge
Set up three bowls with flour, beaten egg, and panko mixed with parmesan, garlic powder, oregano, salt and pepper. Coat each stick in flour, egg, then panko mixture.
3
Rest
Lay coated sticks on a plate and chill uncovered for 10 minutes.
4
Fry
Heat vegetable oil to 350°F in a deep pot over medium-high heat, then fry zucchini sticks in one batch for 3 to 4 minutes, turning once, until deep golden and crisp.
5
Simmer
Warm olive oil in a saucepan over medium-low heat, add minced garlic and cook 30 seconds, stir in crushed canned tomatoes and simmer 5 minutes until slightly thickened.
6
Drain
Lift sticks onto a paper-towel-lined plate with a slotted spoon and drain 1 minute.
7
Finish
Stir lemon juice and torn basil into marinara off the heat, then plate zucchini sticks with warm sauce alongside for dipping.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz180g, about 1 medium zucchini
- 1/2 cup60g all-purpose flour
- 22 eggs
- 1 cup60g panko breadcrumbs
- 4 tbsp28g parmesan
- 1/2 tsp1/2 tsp garlic powder
- 1/2 tsp1/2 tsp dried oregano
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 1 1/2 cup360ml vegetable oil
- 5.2 oz75g, about a third of a 14.5 oz can canned tomatoes
- 2 tsp2 tsp olive oil
- 22 small garlic clove
- 2 tsp2 tsp lemon juice
- 2 tbsp8g fresh basil
