Name: Baked Fried Cauliflower Parmesan
Prep time: 45 min
Cook time: 25 min
Total time: 1 h 10 min
Yield: 4 generous servings
Cuisine: Italian American
Ingredients: 1 cauliflower; 120 g all-purpose flour; 3 eggs; 30 ml whole milk; 150 g panko breadcrumbs; 3 g garlic powder; 2 g dried oregano; 5 g kosher salt; 2 g black pepper; 500 ml vegetable oil; 500 ml marinara sauce; 200 g low-moisture mozzarella cheese; 50 g parmesan cheese; 10 g fresh basil

Equipment

Chef knife

Cutting board

Shallow bowls

or Deep plates

Whisk

or Fork

Large skillet

or Dutch oven

Wire rack

or Paper towel lined plate

Baking dish

or Oven-safe skillet

Slotted spoon

or Tongs

Ingredients

4 servings

Cauliflower and Breading

1 cauliflower, cut into medium florets
120 g all-purpose flour
3 eggs, lightly beaten
30 ml whole milk
150 g panko breadcrumbs
3 g garlic powder
2 g dried oregano
5 g kosher salt
2 g black pepper, freshly ground

Frying

500 ml vegetable oil

Assembly

500 ml marinara sauce
200 g low-moisture mozzarella cheese, shredded
50 g parmesan cheese, finely grated
10 g fresh basil, roughly chopped

Nutrition (per serving)

630

Calories

35g

Protein

74g

Carbs

22g

Fat

Fiber

14g

Sugar

1904mg

Sodium

Method

Prepare the breading station using three shallow bowls. In the first bowl, place the flour. In the second bowl, whisk the eggs and milk together. In the third bowl, mix the panko breadcrumbs, garlic powder, dried oregano, kosher salt, and black pepper until well combined.

Working in batches, toss the cauliflower florets in the flour, shaking off any excess. Dip them into the egg mixture until completely coated, then transfer to the seasoned panko, pressing gently so the crumbs adhere firmly to all sides.

Pour vegetable oil into a large skillet to a depth of about 1.5 centimeters. Heat over medium-high heat until the oil reaches 180°C/350°F, or until a breadcrumb dropped into the oil sizzles immediately.

Carefully lower the breaded cauliflower into the hot oil in batches, avoiding overcrowding the pan. Fry for 2 to 3 minutes per side until deeply golden brown and crispy. Use a slotted spoon to transfer the fried florets to a wire rack set over a baking sheet to drain.

5mLook for: deeply golden brown on all sidesFeel: crisp exterior crust

Preheat your oven to 200°C/400°F. Lightly grease a 9x13 inch baking dish with oil or cooking spray.

Spread about one-third of the marinara sauce in an even layer across the bottom of the prepared baking dish. Arrange the fried cauliflower florets in a single layer over the sauce. Spoon the remaining marinara sauce over the florets, then sprinkle evenly with shredded mozzarella and grated Parmesan cheese.

Bake in the preheated oven for 20 minutes until the cheese is completely melted, bubbling at the edges, and spotting brown. For extra browning, switch the oven to broil for the final 2 minutes.

20mLook for: cheese is melted, bubbling heavily, and golden brown in spots

Remove the baking dish from the oven and let it rest for 5 minutes. Garnish with chopped fresh basil before serving.

Chef's Notes

Using low-moisture mozzarella is critical for this dish. Fresh mozzarella releases too much water during baking and will wash away the crispy breading.
Do not skip draining the fried cauliflower on a wire rack. Draining on paper towels can trap steam underneath the florets, causing the bottom to become immediately soggy.
For the best flavor and texture contrast, leave some portions of the crispy cauliflower exposed when ladling the marinara sauce over the top.
If you want to save time, you can roast the breaded cauliflower instead of frying, but shallow frying provides the truest Parmigiana experience with superior crunch.