Zucchini Fries with Tzatziki

When I think of zucchini fries, I imagine myself in Greece during the summer, sitting at a table filled with fresh seafood, greek salad, bread, and plenty of wine. I imagine dipping them in tzatziki to cool them down and watching as the plate of fresh zucchini fries disappears in front of me while all the hands reach in and take them before they’re all gone.

Zucchini Fries

I love zucchini fries because they’re crispy on the outside, and soft on the inside. I dip these in refreshing tzatziki sauce for some coolness that compliments the fried flavor perfectly. I decided to use panko breadcrumbs because they get extra crispy. I put a lot of dried herbs into the panko breadcrumbs to give them more Mediterranean flavor.  I use mint and oregano in the breadcrumbs and dill in the tzatziki so you get a nice combination of herbs.

zucchini fries: mediterranean diet

I only fry in extra virgin olive oil so that’s what I use for this recipe. Make sure not to heat the oil past the smoke point so you don’t lose the amazing health benefits of extra virgin olive oil. I wouldn’t turn the heat dial higher than 5, or medium, to heat the oil. It seems to fry at the perfect temperature at 5 without getting too hot. Another tip is to replace the panko breadcrumbs you are dipping the zucchini in about half way through the process.  They don’t stick as well to the zucchini if the crumbs get to moist in the bowl.  This will ensure all your fries get a crispy crust rather than becoming soggy.

These are a great appetizer or side dish. Here are some other recipes to pair with zucchini fries:

Tzatziki

Baked Cod with Sun-dried Tomatoes and Olives

Authentic Greek Salad (Horiátiki Salata)

Salmon with Yogurt, Spinach, Lemon, and Capers

Greek Lamb, Tomato, and Onion Kabobs (Island of Crete)

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zucchini fries: mediterranean diet

Zucchini Fries with Tzatziki

George Zikos
5 from 1 vote
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 177 kcal

Ingredients
  

  • 3 zucchini, cut into fries
  • 2 cups panko breadcrumbs
  • 1 tsp dried oregano
  • 1 tsp dried mint
  • salt and pepper
  • 2 eggs, beaten

Instructions
 

  • First cut the zucchini into fry shapes.
  • Pour the panko breadcrumbs into a bowl and season with salt, pepper, oregano, and mint.
  • In a separate bowl whisk the eggs together.
  • Heat olive oil on medium heat.
  • Dip each zucchini into egg, then breadcrumbs, and fry until golden brown, about 5 minutes. Don't crowd the pan with too many.

Nutrition

Calories: 177kcalCarbohydrates: 27gProtein: 9gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 82mgSodium: 263mgPotassium: 482mgFiber: 3gSugar: 6gVitamin A: 435IUVitamin C: 26mgCalcium: 101mgIron: 3mg
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About the Author: George Zikos
George studied International Business in Greece in 2015 for three semesters. His family is from the island of Crete, and he lived with them for a whole summer. During that time, he started working for Mediterranean Living and contributing his firsthand experiences of the traditional Cretan diet. He learned fluent Greek along the way, being fully immersed in a traditional Cretan village. He is since graduated with a business degree from Worcester State University. George loves language and traveling, so he completed a TEFL certificate program at the Boston Language Institute in order to teach English abroad and travel the world. He currently works full-time blogging, recipe formulating, and social media marketing for Mediterranean Living. His passions include language, gardening, hiking, skateboarding, and watching sports. He dreams of living in Crete one day, after he travels the world learning as many languages and cultures as possible.

2 Comments

  1. Christy June 26, 2019 at 12:25 am - Reply

    I could not get the panko flakes to stick even with adding fresh grated Parmesan.

    • George Zikos July 1, 2019 at 3:18 pm - Reply

      Did you dip them in egg first?

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