Crispy Parmesan Green Bean Fries!

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Crispy, crunchy, salty, and addictive!  These are my healthy fries…Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation.  The beans really take on the crunchy saltiness from the parmesan and breadcrumbs, but also hold onto the freshness from the beans.

They are also really easy to make, with only 4 simple steps: clean, dip in egg, coat in parm breadcrumbs, bake!

Crispy, crunchy, salty, and addictive!  These are my healthy Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Green Beans are a Healthy, less Musical Bean!

My girls recently learned the little ditty, ‘beans beans, the musical fruit, beans beans, make you toot.’  Well, if that’s a concern for your digestive system, you are in luck with Green Beans.  They are low on the FODMAP, meaning they are easy on your digestive system.  Foods that are high on the FODMAP, such as many other beans (ex. black beans), can lead to gas, belly pain, diarrhea, and constipation.  Green Beans are easy on your digestive system so they make a great alternative to other legumes!

A cup of Green Beans has only 31 calories, almost 3g fiber, and 2g protein.  They also contain many vitamins, including Vit A, C, and folate, as well as many important minerals, such as calcium and iron.  For more on the health benefits of green beans, check out this article from Healthline.com.

Make these Crispy Green Bean Fries by themselves as an appetizer or snack or with any of these recipes for a complete meal:

Crispy, crunchy, salty, and addictive!  These are my healthy Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Quick note!  This post contains affiliate links, which means I earn a commission (at no extra cost to you) if you purchase from them.  This commission is what helps me keep this blog afloat :).  But, I also share these links because I have used the products, genuinely love them, and want you to know exactly what I used. 

EQUIPMENT NEEDED

Nothing special for this one! Just a large sheet pan (I use a 17×11).

PREP-AHEAD TO MAKE YOUR CRISPY GREEN BEAN FRIES

We are all extremely busy and making dinner during the week can be overwhelming. Here are the steps you prepare in the day(s) in advance and store in the fridge as your meal Kit… (See the recipe below for more details)

Making Parmesan Green Bean Fries

For these Crispy Parmesan Green Bean Fries, you can prepare the Mustard Mayo Sauce and coat the beans with the Parm breadcrumbs in advance.  However, do not cook them until you are ready to serve as they will get mushy if you try to reheat them.

For the sauce, I love this simply Garlic, Mustard Mayo sauce.  I use yellow mustard vs. dijon here because I love the tang and milder flavor so that the flavor from the parmesan and beans really stands out.   

Mustard and mayo in bowl for Sauce for Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Mixed Mustard Sauce for Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Rince the green beans and snip off the stems from the ends. Dry with a towel.

Spray or drizzle a large sheet pan with Extra Virgin Olive Oil Cooking Spray. TIP: line with aluminum before spraying for easy cleanup

Mix the parmesan, breadcrumbs, salt, and pepper in a medium-size bowl (large enough to place 5-6 green beans at a time). 

In a second medium-size bowl, beat 1 egg with a tablespoon water.

Making Parmesan Green Bean Fries

Making Parmesan Green Bean Fries

Make the bean fries in batches of 5-6 at a time. You can get more into the egg, but transfer only a few at a time to the breadcrumbs or else you risk it all getting clumpy on you. 

First dip the beans in the egg. Scoop out and let excess egg drip off. Then dredge in the Parm breadcrumbs and toss to coat.

Scoop out and place on an oil coated pan. Make sure to leave some space between the green beans so they are not overcrowded.

Making Parmesan Green Bean Fries

Making Parmesan Green Bean Fries

Making Parmesan Green Bean Fries

Making Parmesan Green Bean Fries and putting on sheet pan.  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Once you have all of the beans coated, you can cover with plastic wrap or foil and store in the fridge for 1 day or move straight to baking.  Note, these do not freeze well as the beans have water that will make them mushy and they just won’t crisp up.

COOK YOUR GREEN BEAN FRIES 

Preheat the oven to 400 degrees F. Place the beans on center rack in oven for 10 minutes.

Raw Parmesan Green Bean Fries on sheet pan.  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Crispy Parmesan Green Bean Fries cooked on sheetpan!  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Serve the Green Bean Fries with the Mustard Mayo and Enjoy!  😍 Carrie

Crispy, crunchy, salty, and addictive!  These are my healthy Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Crispy, crunchy, salty, and addictive!  These are my healthy Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes
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Crispy Parm Green Bean Fries with Mustard Mayo

Crispy, crunchy, salty, and addictive!  These are my healthy Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation.  The beans really take on the crunchy saltiness from the parmesan and breadcrumbs, but also hold onto the freshness from the beans. They are also really easy to make, with only 4 simple steps: clean, dip in egg, coat in parm breadcrumbs, bake! #greanbeans #vegetablerecipes #sidedishes #healthyrecipes #healthysnacks

Course Appetizer, Side Dish
Cuisine American
Keyword vegetable, vegetarian
Prep Time 15 minutes
Cook Time 10 minutes
Servings 4 servings
Author Carrie Tyler

Ingredients

Green Bean Fries

  • 12 oz Fresh Green Beans (not frozen)
  • 1 Egg
  • 1 Tbls Water
  • 3/4 cup Panko Breadcrumbs
  • 1/2 cup Parmesan Cheese grated
  • 1/2 tsp Salt
  • 1/2 tsp Pepper
  • Extra Virgin Olive Oil Cooking Spray

Mustard Mayo Dipping Sauce

  • 3/4 cup Mayonnaise
  • 1 Tbls Yellow Mustard
  • 1/2 tsp Garlic Powder

Instructions

Prep Ahead Steps

  1. Rince the green beans and snip off the stems from the ends. Dry with a towel.

  2. Spray or drizzle a large sheet pan with Extra Virgin Olive Oil Cooking Spray. TIP: line with aluminum before spraying for easy cleanup

  3. Make the Mustard Mayo sauce by combining the mayonnaise, mustard, and garlic powder in a small mixing bowl. Mix to combine all ingredients and store in the fridge.

    Mixed Mustard Sauce for Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes
  4. Mix the parmesan, breadcrumbs, salt, and pepper in a medium-size bowl (large enough to place 5-6 green beans at a time)

    Making Parmesan Green Bean Fries
  5. In a second medium-size bowl, beat 1 egg with a tablespoon water.

    Making Parmesan Green Bean Fries
  6. Make the bean fries in batches of 3-5 at a time. First dip the beans in the egg. Scoop out and let excess egg drip off. Then dredge in the Parm breadcrumbs and toss to coat.

    Making Parmesan Green Bean Fries
  7. Scoop out and place on an oil coated pan. Make sure to leave some space between the green beans so they are not overcrowded.

    Making Parmesan Green Bean Fries and putting on sheet pan.  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Cook

  1. Preheat the oven to 400 degrees F. Place the beans on center rack in oven for 10 minutes.

    Raw Parmesan Green Bean Fries on sheet pan.  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes
  2. Serve the Green Bean Fries with the Mustard Mayo and Enjoy!

    Crispy, crunchy, salty, and addictive!  These are my healthy Crispy Parmesan Green Bean Fries!  Such a great way to transform beans and add a new vegetable into dinner rotation. #vegetablerecipes

Fish and Chips – Baked Crispy!

This is a really easy, crispy, flavorful, and healthy Fish and Chips recipe where both the fish and the chips, the fries, are baked to a crispy perfection in the oven vs. being fried.

Last week Dave and I went to see the broadway musical Kinky Boots!  It’s set in Northampton, England, which I have been to a couple times for work.  Each time I’ve been there for a work conference, colleagues travel in from countries all over the world, so the team based in Northampton tries to give us a taste of traditional English fare…bangers and mash, baked beans for breakfast, and Fish and chips.  This was my inspiration for today’s recipe!

Fish and Chips, who doesn’t like fish n chips?  Even if you aren’t a big ‘fish person’ you probably like fish n chips!

.

Let’s start with the sauce because let’s face it, everything tastes better when you can dip it in something sweet and tangy and it oozes all over and then you have to lick it off your fingers…sorry, got lost in the dream!  The sauce here is a Remoulade which is really just a fancy (French) name for what you may better know as Tartar Sauce 🙂  However, this is a bit more than just tossing some mayo and relish together.  No, I lovingly chop dill pickles, radishes, and scallion.  Then I mix that with mayonnaise, ketchup (homemade!  Check out the super-duper-easy recipe here), Sriracha for some heat, and fresh ground pepper.

CLICK HERE FOR THE REMOULADE RECIPE

You can cut the fries the day before and keep them in water in the fridge.  This is a huge TIME SAVER!  When you are ready to cook, simply strain them and then dry them in a clean dish towel.  Then add them back to the dried bowl and season them with salt and pepper.  Or…add garlic powder and chili powder, which tastes amazing.  I did both in this recipe, so the kids can have the simple version and I can get my SPICE 🙂

Next Comes the Fish!  Cod is the perfect white fish for baking up to a crispy perfection.  It’s also a great fish for kids and adults that are not big fish eaters, as its a mild and delicate fish.  Start by cutting the fish into pieces about 3 inches or so each.

Next you dip the fish pieces in egg, then in Panko breadcrumbs that have been lightly seasoned with salt and pepper.

Lay the breaded pieces of fish on a lightly oiled sheet pan and then bake in a 400 degree F oven for about 20 minutes or until the fish starts to feel more firm to the touch.  .

Now…plate up the fish and chips with the Remoulade sauce, dunk, and enjoy!

Fish and Chips, Baked Crispy

This Fish and Chips recipe is baked, not fried, so it is light and crispy, but has all of the amazing flavor you want.  The Mind Blowing Remoulade sauce is sweet, salty, tandy, and a little bit spicy - you will be scraping the bowl with your fries and fish to get every drop!  

Course Main Course
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4 people
Author Carrie Tyler

Ingredients

Homemade Fries (Chips)

  • 3 Russet Potatoes, large
  • 1 tsp Garlic Powder
  • 1 tsp Chili Powder
  • Salt, to taste
  • Fresh Ground Pepper, to taste
  • drizzle Extra Virgin Olive Oil

Breaded Fish

  • 16 oz Cod Filets
  • 3/4 Cup Panko Bread Crumbs
  • 1/2 tsp Salt
  • 1/4 tsp Fresh Ground Pepper
  • 1 Egg, beaten
  • drizzle Extra Virgin Olive Oil

Instructions

  1. Preheat oven to 400 degrees F.

Make Fries (Chips)

  1. *Make Ahead 1 day* Peel and cut the potatoes into 1/4 inch long strips.  Soak in water in a large bowl to keep from browning.  You can do this step up to 1 day in advance to save time.

  2. When ready to cook, strain the fries and dry thoroughly with paper towel or in a clean dish towel.  

  3. Add back to the dried bowl and drizzle extra virgin olive oil over and season with salt and fresh ground pepper to taste.

  4. Layer on a sheet pan and spread out so the fries aren't touching.  Then bake in the oven for 40 minutes, flipping the fries over half way through.

Make Fish

  1. In a small bowl, beat 1 egg.  In a separate bowl add the panko breadcrumbs, salt, and pepper.

  2. Cut the Cod into pieces that are approximately 3 inches.

  3. Dip each piece of cod in the egg and then in the breadcrumbs.

  4. Please the breaded pieces on an oiled sheet pan.  Bake in the oven for 20 minutes.

  5. Take out of the oven and let sit for a few minutes before serving.

    Enjoy!