Filete de pescado dorado y terminado con limón fresco, acompañado de calabacín salteado con ajo y hierbas.
BBy Bee
Servings
2
2 piece White fish fillets (such as sea bass, cod, or tilapia)
2 piece Zucchini (courgette)
4 clove Garlic cloves
2 piece Lemon
4 tbsp Extra virgin olive oil
3 tbsp Fresh flat-leaf parsley
4 piece Fresh thyme sprigs
0.5 tsp Dried oregano
0.25 tsp Red pepper flakes
1 tsp Sea salt
0.5 tsp Black pepper
Calories
623 kcal
Protein
44g
Carbs
29g
Fat
39g
Fiber
4g
Sugar
3g
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Prep
1. Pat the fish fillets completely dry with paper towels — this is essential for a golden crust. Season both sides generously with sea salt and black pepper. Slice the zucchini into half-moons about 0.5 cm thick. Thinly slice the garlic. Zest one lemon and juice both lemons. Finely chop the parsley.
2 piece White fish fillets (such as sea bass, cod, or tilapia),
2 piece Zucchini (courgette),
4 clove Garlic cloves,
2 piece Lemon,
3 tbsp Fresh flat-leaf parsley,
1 tsp Sea salt,
0.5 tsp Black pepper
Sautéed Zucchini
2. Heat a large skillet over medium-high heat and add half the olive oil. Once shimmering, add the garlic and red pepper flakes and cook for 30 seconds until fragrant — do not let it brown. Add the zucchini in a single layer, dried oregano, and thyme sprigs. Cook undisturbed for 2–3 minutes until golden on one side, then toss and cook another 2 minutes. Season with salt and pepper. Squeeze a little lemon juice over the zucchini, toss briefly, then transfer to a warm plate and set aside.
3. Wipe the skillet clean and return it to medium-high heat. Add the remaining olive oil and heat until very hot but not smoking. Lay the fish fillets skin-side down (or presentation-side down). Press gently with a spatula for the first 30 seconds to ensure full contact. Cook without moving for 3–4 minutes until golden and the flesh is opaque about three-quarters of the way up. Carefully flip and cook for 1–2 more minutes until just cooked through. The center should be tender and opaque.
2 piece White fish fillets (such as sea bass, cod, or tilapia),
2 tbsp Extra virgin olive oil
Finishing & Serving
4. Remove the pan from heat. Immediately squeeze fresh lemon juice over the fish and sprinkle the lemon zest on top. Spoon any pan juices over the fillets. Plate the sautéed zucchini alongside the fish, scatter chopped parsley over everything, and serve at once.
2 piece Lemon,
3 tbsp Fresh flat-leaf parsley
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