Baked Parmesan Courgette Fries and Mediterranean Fish

Baked Parmesan Courgette Fries and Mediterranean Fish

1 portion30 min overall timemedium wash up


Guys! I’m so obsessed with the recipe I’m sharing with you today! Courgette fries have been on the menu a few too many times this month, if that’s even possible, I can’t get them out of my head.

Paired with a portion of white fish, topped with a fiery, herb-free, Gremolata, it’s my feel good, meal for one, at the moment.

How did I come up with this recipe? Well, let’s play a little game: If you had to pick one adjective to describe me, what would it be? Charming? Funny? A great cook? I like where you are going!

But, did you know that some of my family and friends might actually say Problem Solver?

It’s true, I am “ZE BEST” puzzle solver–or stuck zipper fixer, I’ve-lost-my-key savior. And, although some might prefer to be described differently, I’m very proud of my brain’s prowess. Problem solving and optimizing abilities are definitely a strength in my book.

I can’t help but apply those skills in most of what I do. One of my favorite things to do for this blog is finding tips and tricks to optimize your time in the kitchen–like giving you one-tray-bake or no-fresh-herb-in-the-house recipes. So many recipes out there use unnecessary appliances, equipment or ingredients, leaving the kitchen in a post-war state or the fridge filled with forgotten food. It’s infuriating.


All baked on the same baking sheet, this meal is as simple as can be, yet impressive and satisfying. I just wish I could have found a way to bread the courgette without using two bowls to minimize the washing up even more. However, the extra time spent in the kitchen is a small price to pay for these healthy, crispy fries. I hope you’ll find as much satisfaction cooking this dish as eating it.


courgette parmesan fries

Baked Parmesan Courgette Fries and Mediterranean Fish
Serves 1
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
For the fries
  1. 1 Courgette
  2. 1 Egg White
  3. 25g (1/3 cup) Panko Bread Crumbs
  4. 10g (2,5 tbsp) Parmesan
For the fish
  1. 150g White Fish
  2. 6 Kalamata Olives, pitted and finely chopped
  3. 1/4 Lemon Zest and Juice
  4. 1/4 tsp Chili Flakes
  5. 1/2 Garlic Clove, crushed
  6. 1/2 tsp Balsamic Vinegar
  7. 1 tbsp Olive Oil
  8. a few Basil Leaves, finely chopped (Optional)
  1. Turn oven on 220C/425F.
  2. Cut the courgette into 2-3cm thick sticks.
  3. In a bowl, whisk the egg white. In another bowl, mix the panko and Parmesan and season with salt and pepper.
  4. Dip the courgette sticks into the egg and then into the bread crumb mixture until well coated. Place on an oiled baking sheet and repeat with the remaining sticks.
  5. Drizzle olive oil over the courgette and baked in the oven for 15 minutes.
  6. In the meantime, take the fish out of the fridge and prepare the olive preparation by mixing the chopped olives, lemon zest, chili flakes, garlic, balsamic vinegar, olive oil and a few crack of black pepper in a small bowl.
  7. Season the fish on both sides with salt and pepper and a squeeze of lemon juice. Top with the olive preparation and keep aside.
  8. Take the courgette out of the oven. Flip the fries and carefully place the fish in a corner of the tray. Return to the oven for 10 more minutes
  9. Once the fries are golden brown on all sides and the fish is cooked through, plate up and sprinkle some basil leaves on the fish before serving with your favorite mayonnaise dip.
  1. Tips: Cutting the courgette in 9 sticks, lengthwise, always seems to give me the right thickness. (see video)
Singly Scrumptious

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  1. This is one of our favorite ways to eat zucchini. It’s so easy, and it’s kid pleasing. I usually make a homemade ranch sauce to dip them into.

  2. Love meals that can all go in the oven at once. Sheet pan meals are a life saver on those busy weekdays. Love the parmesan crusted fries.

  3. That fish looks so flaky and perfect combination with the salty black olives. And then yummy zucchini fries yes please sign me up for dinner!

  4. That looks like such a great dinner. Now I’ve lost my keys, do you mind coming to find them?!

  5. Those zucchini fries are the perfect accompaniment to that fish! They look so perfectly cooked. I love that you’re a problem solver too :)

  6. Love the versatility of zucchini, this is yet another method I still need to try. I think the boys will love it. And I love it’s one pan!

  7. We love making zucchini fries too! Looks so tasty paired with your mediterranean fish!

  8. I tried these Parmesan Zucchini fries and my family loved it.. this is actually so yum.

  9. This is my kind of meal. I love fish and I love zucchini fries. The olive preparation sounds so refreshing. I bet it all tasted so yum.

    • Andree-Anne

      It might not be a very automnal recipe indeed 😉 but sometimes you want to eat something light and fresh, even if it’s cold outside

  10. That zucchini fries looks crispy and fish is really flaky love the salted black olives topping with olives and balsamic vinegar that is lot of flavors going there.

  11. This recipe look so hearty and delicious! Would love to have this around for dinner for dinner tonight. Maybe later this week! :)

  12. I didn’t know zucchini was also called courgette. We love fresh fries, I love that you added parmesan cheese.

    • Andree-Anne

      There are quite a few vegetables that are called differently in the UK. It can be a bit confusing I know 😉

  13. This is just my type of meal. We have some form of seafood several times a week and we always love trying different flavors with it. The zucchini fries are a perfect side with the seafood. Baking them helps on the calories. A yummy meal.

  14. This looks absolutely delicious! I have to try this with zucchini next time…I know my family would love it!

  15. These look amazing, and I love your problem solving brain, because less dishes = more time to do the things I love, lol.

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