Parmigiana is a delicious Italian dish usually made with eggplant. This Zucchini Parmigiana is a great alternative that's full of traditional Mediterranean flavors from roasted tomato sauce.
Zucchini are really just a baby marrow, a member of the squash family. They are high in fibre and water and also contain good amounts of vitamins B2, B6, folic acid, C, and K, potassium and manganese.
Zucchini are rich in health-protecting antioxidants and anti-inflammatory phytonutrients. These help rid the body of free radicals and excess inflammation.
They contain high amounts of vitamin C and polyphenols, especially in the skin. Another reason to leave the skins on!
Is a Zucchini a Vegetable?
You'd expect it to be but no! Like a Tomato and Butternut Squash, the humble zucchini is botanically a fruit but eaten as a vegetable! The rule seems to be, if an edible plant has seeds, it is classed as a fruit. Seems quite clear, but then Rhubarb is classed as a vegetable under those rules and Sweet corn is a fruit! Mad, eh!
How to Prepare Zucchini Parmigiana
All you need are zucchini, egg wash, flour, seasoning, tomato sauce (not ketchup!) and 2 types of cheeses. The zucchini are sliced thinly, coated in egg wash, then flour and either fried or roasted until golden. The ingredients are then layered, tomato sauce, zucchini, cheeses. Repeat this sequence until the last layer is just tomato sauce and cheeses.
The parmigiana is then roasted for 20-30 minutes until the cheesy crust is golden and bubbling! We serve with extra vegetables on the side.
Can Zucchini Parmigiana be made in Advance?
Yes, definitely. The tomato sauce can be made a couple of days previously and kept in the fridge or frozen. The parmegiana can be assembled the day before, refrigerated and baked the next day.
- Preheat your oven to 350°F.
- Take the sliced zucchini and dip in the beaten egg, then into the flour. Shake any excess flour off.
- Heat 2 tablespoons of olive oil in a frying pan and fry the sliced zucchini in batches until golden. Drain on a paper towel. Repeat with the rest of the zucchini slices.
- Drain the mozzarella then cut into slices or cubes.
- Spread 1 ladle of tomato sauce on the bottom of a 8 inch square baking dish. Add a layer of zucchini slices, then some mozzarella and grated parmesan.
- Repeat the layers: tomato sauce, courgette/zucchini slices, mozzarella and parmesan until you get to the final layer which is just tomato sauce, mozzarella and parmesan.
- Season with black pepper.
- Bake for 20-30 minutes or until the mozzarella has melted and the outside edges are golden and crisp.
- Take out of oven and let rest for a few minutes to firm up before serving.
*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol: Swerve, Erythritol, Monk Fruit or Allulose.
© Copyright for Nutritious Deliciousness. Please use the share buttons to share on social media, but please do not copy/paste the recipe.