Baked Zucchini

Baked Zucchini is a light and flavorful dish, perfect as a healthy side or main course. Infused with umami-rich miso and topped with a crunchy panko crust, this dish brings a delightful Japanese twist to a classic vegetable preparation.

Ingredients

• Zucchini - 2 medium (about 300g)
• White miso paste - 2 tablespoons (30g)
• Soy sauce - 1 tablespoon (15ml)
• Sesame oil - 1 tablespoon (15ml)
• Panko breadcrumbs - 1/2 cup (50g)
• Grated Parmesan cheese - 2 tablespoons (15g)
• Green onions - 2 tablespoons, chopped
• Black sesame seeds - 1 tablespoon
• Salt - to taste
• Pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. Wash the zucchinis and cut them in half lengthwise, scooping out a little of the flesh to create a small cavity.
3. In a bowl, mix the miso paste, soy sauce, sesame oil, salt, and pepper until smooth.
4. Spread the miso mixture evenly into the cavities of the zucchini halves.
5. In another bowl, combine the panko breadcrumbs, grated Parmesan cheese, chopped green onions, and black sesame seeds.
6. Sprinkle the breadcrumb mixture generously over the miso-covered zucchinis.
7. Place the zucchini halves on a baking sheet lined with parchment paper and bake for 20 minutes, until the tops are golden and crispy.
8. Remove from the oven and let cool slightly before serving.

Nutrition

• Calories: 180
• Protein: 6 g
• Carbs: 18 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 5 mg
• Total Fat: 9 g
• Saturated Fat: 2 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants and vitamins from zucchini, promoting overall health.
• Miso is a fermented food that may support gut health.

Tags