Crispy Parmesan Zucchini Fries with Marinara Sauce

Welcome to your new favorite side dish! Ok, it doesn’t have to be a side dish. We won’t judge if you make the whole batch for yourself, because you’re going to love Crispy Parmesan Zucchini Fries with Marinara Sauce. But before we dive into the recipe itself, let’s explore all things zucchini (and, a few things marinara, because why not?).

When is Zucchini in Season?

Zucchini, a star of the summer squash family, thrives during the warmer months. In most regions, you can expect zucchini to be in season from May through August (if you’re looking for another seasonal veggie-inspired dish for this time of year, check out this corn salad!). This is when they are at their peak in flavor and nutritional value, boasting a tender texture perfect for a variety of dishes. However, thanks to modern agriculture, zucchini can often be found year-round in supermarkets, allowing us to enjoy this versatile vegetable beyond its traditional season.

(If you’re a gardener – check out these super cute DIY home garden projects!)

Nutritional Benefits of Zucchini

Zucchini is not just a versatile ingredient in the kitchen; it’s also a powerhouse of nutrition. Low in calories yet high in essential nutrients, it’s a great addition to any meal. Zucchini is rich in vitamins A and C, which are vital for eye health and immune function, respectively. It also contains manganese, potassium, and antioxidants that contribute to heart health, bone strength, and protection against free radicals. Moreover, zucchini is high in water and fiber, making it excellent for digestion and hydration.

Common Ways to Cook Zucchini

Zucchini’s mild flavor and tender texture make it a fantastic candidate for a wide range of cooking methods. Whether you prefer your zucchini grilled, sautéed, roasted, or baked, this vegetable adapts beautifully, soaking up the flavors it’s cooked with. Some popular preparations include zucchini noodles (or “zoodles” – check out this Pesto Zoodles recipe!), zucchini bread, stuffed zucchini, and, of course, crispy zucchini fries. Each method offers a unique texture and taste, showcasing the versatility of zucchini in culinary arts.

Helpful Tips and Tricks for Cooking Zucchini

Cooking with zucchini can be a joy, but knowing a few tips and tricks can elevate your dishes from good to gourmet. Here are some helpful insights:

1. Removing Moisture: Zucchini contains a lot of water, which can affect the texture of your dish. For recipes like fries or fritters, salting the zucchini beforehand can draw out excess moisture. Let it sit for about 10-15 minutes, then pat dry with paper towels.
2. Sizing Matters: When cutting zucchini for cooking, try to keep pieces uniform in size for even cooking. This is particularly important for dishes where the zucchini is the star, such as fries or grilled slices.
3. Avoid Overcooking: Zucchini cooks quickly and can become mushy if overdone. Keep an eye on your cooking times and consider the size of your zucchini pieces and the method you’re using to ensure a pleasant texture.
4. Seasoning Well: Due to its mild flavor, zucchini pairs well with a wide array of spices and herbs. Don’t be afraid to experiment with flavors, whether you’re aiming for something bold and spicy or subtle and savory.

Where did Marinara sauce come from?

Marinara sauce, a cornerstone of Italian cuisine, has a rich history that dates back to the mid-16th century following the introduction of tomatoes to Europe from the Americas. Originally crafted by sailors (hence the name “marinara,” derived from “marinaro,” meaning “sailor” in Italian), the sauce was favored for its simplicity and shelf-stability, making it an ideal choice for long sea voyages.

What are the best ways to use marinara sauce?

The basic, yet flavorful ingredients typically include tomatoes, garlic, onions, and herbs like basil and oregano, all simmered together to create a vibrant and versatile sauce. Over the centuries, marinara sauce has transcended its humble beginnings to become a staple in kitchens worldwide. Today, it is not only a fundamental component of classic dishes like spaghetti and meatballs, lasagna, and pizza but has also gained popularity as a dipping sauce. Its bright, tangy profile makes it a perfect accompaniment for a variety of snacks, including mozzarella sticks, garlic bread, and, notably, crispy zucchini fries, showcasing its adaptability and enduring appeal in culinary traditions around the globe.

Now, let’s get to this recipe!

Crispy Parmesan Zucchini Fries and Homemade Marinara Sauce

Zucchini has a lot of natural moisture in it, so it can be challenging to get crispy results when oven roasting it. For this reason, small, firm zucchini work best for this recipe. As a precaution, you may also want to remove excess seeds prior to dredging each piece in the seasoned almond or coconut flour.

Prep time: 15 minutes
Cook time: 25 minutes
Serves: 4

Ingredients:

½ c. almond (or coconut) flour
½ t. garlic powder
½ t. onion powder
1 t. smoked paprika
1 t. Italian seasoning
Sea salt and black pepper, to taste
2 large eggs
2 T. water
1 c. Parmesan cheese, freshly grated
2 small, firm zucchini, halved and cut into ¼-inch thick slices

Marinara Sauce:

2 T. extra virgin olive oil
2-3 garlic cloves, minced
1 t. dried oregano
½ t. red pepper flakes
2 T. tomato paste
1 8-oz can crushed tomatoes
¼ c. fresh basil, thinly sliced
¼ c. fresh parsley, chopped
Sea salt and black pepper, to taste

Directions:

1. Preheat the oven to 400°F and place a metal rack inside a large, rimmed baking sheet. Set aside.
2. In a pie pan or shallow bowl, combine the almond flour, garlic powder, onion powder, smoked paprika, and Italian seasoning. Season with salt and black pepper, to taste. Set aside.
3. In a second pie pan or shallow bowl, gently whisk together the eggs and water until frothy and set aside.
4.  Add the freshly grated Parmesan cheese to a third bowl and set aside.  
5. Dredge zucchini pieces in the seasoned almond flour before dipping into the egg mixture. Allow excess egg to drain off each piece before transferring to the bowl with the Parmesan cheese. Turn to evenly coat each piece of zucchini before transferring to the prepared rack. Season with additional salt and black pepper, if desired.
6. Place baking sheet into preheated oven and roast until golden and crisp, around 20-25 minutes. Flip the fries once halfway through the cooking time.
7. While the zucchini is roasting, combine olive oil, garlic, oregano, red pepper flakes, and tomato paste in a medium saucepan over medium-high heat. Cook, stirring frequently, until the garlic is fragrant, around 1-2 minutes. Season with salt and black pepper, to taste, and stir to combine.
8. Reduce heat and add the crushed tomatoes and cook until bubbly and slightly reduced, around 8-10 minutes. Remove from heat and stir in the fresh basil and parsley. Transfer to a serving dish and keep warm.
9. When ready, remove zucchini fries from oven and serve immediately with herbed marinara sauce. Enjoy!