Vegan Recipes

Gluten Free Pan Fried Zucchini Recipe [Air Fryer Zucchini]

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Gluten Free Pan Fried Zucchini is a delightful and healthy dish perfect for those adhering to a gluten-free diet. Fresh zucchini slices are coated in a seasoned blend of gluten-free flour and spices, creating a crisp, golden crust when pan-fried in a bit of olive oil.

This preparation highlights the natural sweetness and tender texture of the zucchini, while the crispy coating adds a satisfying crunch. It’s a versatile side dish or appetizer, easy to prepare, and full of flavor, making it an excellent addition to any meal or zuchini side dish.

Gluten Free Pan Fried Zucchini Recipe

Gluten-Free Pan-Fried Zucchini
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Gluten-Free Pan-Fried Zucchini Recipe

Pan-fried zucchini is a simple yet flavorful dish that highlights the natural sweetness and texture of zucchini. The gluten-free coating adds a crispy outer layer, complementing the tender zucchini inside. It's a versatile dish that can be served alongside main courses or enjoyed as a snack. This recipe is particularly popular in Mediterranean cuisines for its use of fresh vegetables and simple preparation techniques.
Prep Time 10 minutes
Cook Time 10 minutes
Course Side Dish
Cuisine Mediterranean
Servings 4 people
Calories 150 kcal

Equipment

  • Large skillet or frying pan
  • Sharp knife
  • Cutting board
  • Paper towels
  • Tongs or spatula

Ingredients
  

  • 4 medium zucchinis, washed and sliced into rounds
  • 1/2 cup gluten-free all-purpose flour
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper
  • 2 eggs, beaten
  • Olive oil, for frying

Instructions
 

  • In a shallow bowl, mix together the gluten-free flour, grated Parmesan cheese, garlic powder, salt, and black pepper.
  • In another bowl, beat the eggs.
  • Heat a large skillet over medium heat and add enough olive oil to coat the bottom of the pan.
  • Dip each zucchini slice into the beaten eggs, then coat it in the flour and Parmesan mixture, shaking off any excess.
  • Place the coated zucchini slices in the hot skillet in a single layer. Fry for about 2-3 minutes on each side, or until golden brown and crispy.
  • Remove the cooked zucchini slices from the skillet and place them on a plate lined with paper towels to drain excess oil.
  • Repeat with the remaining zucchini slices, adding more olive oil to the skillet as needed.
  • Serve the pan-fried zucchini hot as a delicious and nutritious side dish.

Notes

Tips:
  • Make sure the zucchini slices are not too thick to ensure even cooking.
  • Adjust seasoning according to your taste preferences.
  • Serve immediately for the crispiest texture.
  • Pair with a dipping sauce like marinara or garlic aioli for added flavor.
This gluten-free pan-fried zucchini recipe is a delightful way to enjoy seasonal produce while adhering to dietary preferences. It's quick to prepare and makes for a healthy addition to any meal.

Here’s a detailed step-by-step guide to making Breaded Zucchini Recipe :

Ingredients

  • 2 medium zucchinis
  • 1 cup gluten-free flour (such as rice flour or a gluten-free all-purpose blend)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder (optional)
  • 1/2 teaspoon paprika (optional)
  • 2 large eggs
  • 2 tablespoons milk (dairy or non-dairy)
  • 1/2 cup gluten-free breadcrumbs (optional, for extra crunch)
  • 1/4 cup grated Parmesan cheese (optional)
  • Olive oil or vegetable oil for frying
  • Fresh herbs (such as parsley or basil) for garnish (optional)
  • Lemon wedges for serving (optional)

Equipment

  • Cutting board
  • Knife
  • Shallow bowls (2-3)
  • Large frying pan
  • Tongs or a spatula
  • Paper towels
  • Plate for serving

Instructions

1.Prepare the Zucchini:

    • Wash the zucchinis thoroughly under running water.
    • Trim the ends off each zucchini.
    • Slice the zucchinis into rounds or lengthwise strips, about 1/4 inch thick. Ensure they are of uniform thickness for even cooking.

Prepare the Zucchini
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2.Set Up the Zucchini Breading Station:

    • In the first shallow bowl, combine the gluten-free flour with the salt, black pepper, garlic powder, and paprika. Mix well.
    • In the second shallow bowl, beat the eggs and milk together until fully combined.
    • If using breadcrumbs and Parmesan cheese, mix them together in a third shallow bowl.

Set Up the Breading Station
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3.Bread the Zucchini:

  • Dip each zucchini slice into the flour mixture, coating both sides and shaking off any excess.
  • Next, dip the floured zucchini slice into the egg mixture, ensuring it is fully coated.
  • If using, press the zucchini slice into the breadcrumb mixture, coating both sides. For a simpler version, you can skip this step and just use the flour and egg coating.

Bread the Zucchini
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4.Heat the Oil:

    • In a large frying pan, heat about 1/4 inch of oil over medium heat. The oil is ready when a small drop of water sizzles upon contact.

Heat the Oil
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5.Fry the Zucchini:

    • Carefully place the breaded zucchini slices into the hot oil in a single layer. Do not overcrowd the pan; cook in batches if necessary.
    • Fry each side for about 2-3 minutes, or until golden brown and crispy.
    • Use tongs or a spatula to flip the slices and ensure even cooking on both sides.

Fry the Zucchini
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6.Drain the Zucchini:

    • Once the zucchini slices are cooked and golden brown, transfer zucchini slices fried to a plate lined with paper towels to drain any excess oil.

Drain the Zucchini
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7. Serve:

  • Arrange the pan-fried zucchini on a serving plate.
  • Garnish with fresh herbs if desired.
  • Serve immediately with lemon wedges on the side for a fresh, zesty kick.

Serve
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Cook Hot Corn Dip At home.

Gluten-Free Pan-Fried Zucchini Nutrition

  • Calories: 120-150 kcal
  • Protein: 2-3 grams
  • Carbohydrates: 7-10 grams
  • Fiber: 2-3 grams
  • Sugars: 4-5 grams
  • Fat: 10-12 grams
  • Saturated Fat: 1-2 grams
  • Monounsaturated Fat: 6-8 grams
  • Polyunsaturated Fat: 1-2 grams

Vitamins:

  • Vitamin A: 8-10% of the Daily Value (DV)
  • Vitamin C: 25-30% of the DV
  • Vitamin K: 8-10% of the DV
  • Folate: 5-6% of the DV

Minerals:

  • Potassium: 10-12% of the DV
  • Magnesium: 6-8% of the DV
  • Manganese: 15-20% of the DV

Other:

  • Antioxidants: Contains lutein and zeaxanthin, beneficial for eye health
Notes:
  • Variations in Nutritional Content: The nutritional content can vary based on the amount and type of oil used, as well as the method of frying (e.g., shallow frying vs. deep frying).
  • Oil Choice: Using healthier oils like olive oil or avocado oil can increase the amount of monounsaturated fats.
  • Serving Size: These values are approximate for a 1-cup serving of pan-fried zucchini. Adjustments in serving size will change the nutritional content accordingly.

Breaded Fried Zucchini

  • Main Ingredient: Slices of fresh zucchini
  • Coating: Typically dipped in flour, then an egg wash, followed by breadcrumbs or a mixture of breadcrumbs and grated Parmesan cheese
  • Seasoning: Often seasoned with salt, pepper, garlic powder, and other herbs such as oregano or basil
  • Frying Method: Deep-fried or pan-fried in hot oil until golden brown and crispy
  • Texture: Crispy on the outside with a tender, juicy zucchini inside
  • Serving Temperature: Best served hot and fresh from the fryer
  • Dipping Sauces: Commonly paired with marinara sauce, ranch dressing, or a garlic aioli
  • Presentation: Usually served as an appetizer or side dish, garnished with fresh herbs like parsley or basil for added flavor and color
  • Variations: Some recipes might use panko breadcrumbs for extra crunch or add spices like cayenne pepper for a hint of heat

Cornmeal Fried Zucchini

  • Main Ingredient: Zucchini
  • Coating: Cornmeal, which gives a crispy texture
  • Additional Ingredients: Flour, salt, pepper, garlic powder, and other seasonings (e.g., paprika)

Preparation:

  • Slice zucchini into rounds or sticks
  • Dredge zucchini slices in a mixture of flour and seasonings
  • Dip coated zucchini in beaten egg or milk
  • Roll in cornmeal to evenly coat

Cooking Method: Deep frying or pan frying until golden brown and crispy

Flavor Profile: Crunchy exterior with a tender, slightly sweet interior

Serving Suggestions: Often served with dipping sauces like ranch, marinara, or aioli

Presentation: Can be served as an appetizer, side dish, or snack

Texture: Contrast between the crispy cornmeal crust and the soft zucchini inside

Popularity: Commonly enjoyed in Southern and comfort food cuisines

Crispy Fried Zucchini

  • Appearance: Golden brown, crispy exterior with a tender, green interior.
  • Texture: Crunchy coating outside; soft, juicy zucchini inside.
  • Flavor: Savory with a mild, slightly sweet zucchini taste, often enhanced with seasoning and a hint of saltiness.

Preparation:

  • Sliced zucchini rounds or sticks.
  • Dipped in a batter or breading mixture (could include flour, breadcrumbs, Parmesan, and seasonings).
  • Deep-fried or shallow-fried until crispy and golden.

Serving Suggestions:

  • Often served as an appetizer or side dish.
  • Accompanied by dipping sauces such as marinara, ranch, or aioli.

Aroma: Inviting fried Air Fryer zucchini chips scent with subtle hints of zucchini and seasoning.

Popularity: Common in Mediterranean and Italian cuisines, enjoyed at restaurants and as a homemade treat.

Nutritional Note: Though fried, the zucchini in Air Fryer retains some nutritional benefits, including vitamins and fiber.

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