Air Fryer Zucchini Fries with Parmesan Crumb
In short: Zucchini sticks coated in flour, egg and a Parmesan panko crumb, then air fried until golden and crisp outside and tender within. It takes about 55 min in total and makes 4 servings.
- Prep
- 25 min
- Cook
- 30 min
- Total
- 55 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 235 kcal
Zucchini fries are a good way to get vegetables onto a plate that children and grown-ups will both eat. The sticks are salted briefly to draw out water, then coated in a seasoned crumb and air fried until crunchy. Because the oven is not needed, they are quick enough for a weeknight snack or a party platter. Serve them straight from the basket with tomato sauce or a garlicky yogurt dip, while the crust is crisp.
Instructions
- Trim the zucchini and cut them into sticks about 1 cm (3/8 inch) thick and 7 cm (3 inches) long. Toss with the salt and leave in a colander for 10 minutes.
- Blot the zucchini thoroughly with paper towels. Dry sticks hold the coating much better.
- Set up three shallow dishes: flour in the first, beaten eggs in the second, and the panko mixed with Parmesan, garlic powder, oregano and pepper in the third.
- Dip each stick into the flour, then the egg, then press it into the crumbs until fully coated. Place the coated sticks on a plate.
- Heat the air fryer to 200°C (400°F) for 3 minutes. Spray the basket and the fries lightly with oil and arrange the fries in a single layer, cooking in two batches.
- Cook for 8 minutes, turn the fries over gently, and cook for 4 to 6 minutes more until golden and crisp. Serve right away.
Tips
- Do not skip blotting the zucchini. Extra moisture makes the crumb slide off and the fries soft.
- Make them gluten-free with gluten-free breadcrumbs and a gluten-free flour, or crushed cornflakes in place of the panko.
Questions and answers
Why are my zucchini fries soggy?
The zucchini probably held too much water or the basket was crowded. Salt and blot the sticks, and cook them in a single layer.
Can I make zucchini fries ahead of time?
You can coat the sticks up to 2 hours ahead and keep them on a tray in the fridge. Cook them just before serving, since cooked fries soften quickly.
What dip goes with zucchini fries?
Warm tomato sauce, garlic yogurt or a simple ranch-style dip all work. A squeeze of lemon over the hot fries also helps.
How long does it take to make Air Fryer Zucchini Fries with Parmesan Crumb?
About 55 min in total: 25 min of preparation and 30 min of cooking.
How many calories are in Air Fryer Zucchini Fries with Parmesan Crumb?
About 235 kcal per serving, with 11 g of protein, 28 g of carbohydrates and 9 g of fat. These values are estimates.
Nutrition per serving
| Calories | 235 kcal |
|---|---|
| Protein | 11 g |
| Carbohydrates | 28 g |
| Fat | 9 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 480 mg |
Estimated values, calculated from the ingredients.
