Mediterranean baked zucchini are too good. A side dish with a rustic appearance but very elegant and with a delicate taste, and a decidedly tempting aroma.
This zucchini recipe has two purposes: to give one more idea to those who particularly love it and to convince those who don’t to cook it this way!
In this recipe, you will find all the Mediterranean aromas that blend wisely.
This vegetarian side dish is very simple to make, you just need to choose nice zucchinis, and you’re good to go.
With a sweet taste and crunchy texture, zucchini can be eaten raw or cooked, and it is very useful for promoting satiety and digestion.
However, it is a vegetable that certainly deserves some more opportunities in our diet. Nutritionally, it is a rich source of vitamins, minerals, and powerful antioxidants.
A good source of iron, potassium, calcium, selenium, and magnesium, as well as vitamins A, C, E, K, and a good range of B vitamins, including folic acid.
This vegetable is definitely the star of this delicious recipe, but other ingredients that offer their best are co-stars: olives, capers, parmesan, cherry tomatoes, and Tropea onions all contribute excellently to making this vegetarian side dish a super side dish!
This dish can be cooked in both a traditional oven or an air fryer: both methods are described in the recipe.
Mediterranean baked zucchini can be served as a vegetable side with meat, fish, or vegetarian dishes.
We can also bring them to the table as a colorful and Mediterranean appetizer.
Let’s enjoy them hot and freshly made, when the gratin is crunchy, and our dish will shine.
If you’re eager to try it right away, here’s the list of ingredients below.
- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 4 People
- Cooking methods: Electric Oven, Air Fryer
- Cuisine: Italian
- Seasonality: Spring, Summer, and Autumn
- Energy 227.30 (Kcal)
- Carbohydrates 22.08 (g) of which sugars 6.88 (g)
- Proteins 10.51 (g)
- Fat 12.07 (g) of which saturated 3.79 (g)of which unsaturated 2.74 (g)
- Fibers 3.33 (g)
- Sodium 1,092.22 (mg)
Indicative values for a portion of 180 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Mediterranean Baked Zucchini
- 4 zucchini (large)
- 2 Tropea red onions
- 6.4 oz cherry tomatoes
- 2.1 oz breadcrumbs
- 2 tbsp Parmesan cheese
- to taste salt
- pepper
- to taste black olives
- to taste capers (optional)
- extra virgin olive oil
- leaves basil
Tools
- Bowl
- Air Fryers
- Baking Dish
Steps
Mediterranean Baked Zucchini
To prepare Mediterranean baked zucchini, start by slicing them into rounds.
Wash the cherry tomatoes and cut them in half, add them to the zucchini.
Now peel the onions and cut them into coarse wedges. Add these to the rest of the vegetables.
In a bowl, combine the breadcrumbs and grated Parmesan.
Add a little salt and mix everything well.
Put the vegetables in a bowl and season them with oil and salt, add the breadcrumb mixture and mix everything well.
Oven Cooking. Take a baking dish, put a sheet of parchment paper inside, pour a little oil and place the vegetables. Spread them well over the entire dish, drizzle a little oil on top, and bake in a preheated oven at 375°F for about 20-35 minutes.
Air Fryer Cooking. Place the vegetables inside your air fryer and lightly oil them, preferably using a spray diffuser to distribute the oil evenly.
Cook the vegetables at 356°F for about 20/25 minutes.
Occasionally mix the vegetables and continue cooking until they are well-cooked and gratinated.
Of course, always check both the oven and the fryer as cooking times may vary.Before turning off the oven (2 minutes before), add the black olives.
Enjoy your meal…!
Tips
You can use zucchini or any vegetables you prefer or have in the fridge, but try to create cubes or strips of the same size to ensure even cooking.
You can also season the breadcrumbs with spices like paprika or garlic powder.
The baked zucchini can be stored for 2 days in the refrigerator in an airtight container.
The baked zucchini can be stored for 2 days in the refrigerator in an airtight container.
They should be reheated in the oven or air fryer for a few minutes before serving them again.
They should be reheated in the oven or air fryer for a few minutes before serving them again.
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