'Alcatraz' Star Parminder Nagra Files for Divorce -- Breaking Out of Her Marriage

"Alcatraz" star Parminder Nagra -- the main chick from "Bend It Like Beckham" -- is kicking her husband to the curb ... TMZ has learned.

36-year-old Nagra has filed for divorce from photographer James Stenson ... seeking to end her three year marriage.

According to the divorce papers, obtained by TMZ, Nagra cites "irreconcilable differences" for the split. The two dated for 7 years before tying the knot and have a 2 year-old son.

The wedding was attended by a bunch of stars ... including Nagra's former "E.R." co-star John Stamos ... who played drums at the reception. Sad.