Simple Seabass With Broccolini, Zucchini, And Onion In A Lemon-Butter Sauce
I dreamed up this recipe and jotted it down at 2 AM. The next morning, I shared it with a friend who loves to cook, and he really liked the mix of flavors. This succulent dish is healthy, tasty, and quick—it takes about 20 minutes to make. Seabass gives you lean protein and omega-3s, while broccolini and zucchini add fiber, vitamins, and antioxidants. Onion brings extra flavor. The lemon-butter sauce is light and lets the fresh ingredients shine. This meal is packed with nutrients, low in unhealthy fats, and bursting with flavor.
Simple Seabass With Broccolini, Zucchini, And Onion In A Lemon-Butter Sauce
This succulent dish is healthy, tasty, and quick—it takes about 20 minutes to make. Seabass gives you lean protein and omega-3s, while broccolini and zucchini add fiber, vitamins, and antioxidants. Onion brings extra flavor. The lemon-butter sauce is light and lets the fresh ingredients shine. This meal is packed with nutrients, low in unhealthy fats, and bursting with flavor.
Equipment
- 2 large 12" pans
- 1 medium saucepan or pot
- 1 Small saucepan
- 1 knife
Ingredients
- 1-1.5 lb seabass or your favorite white fish (seabass has bones; make sure your store removes them for you)
- 1 tbsp butter
- 2 tbsp olive oil
- 1/2 large yellow onion sliced
- 1 stalk zucchini sliced and halved
- 1 bunch broccolini no stems
- 1 tbsp fresh thyme chopped fine (no stems)
Lemon-Butter Sauce
- 2 tbsp unsalted butter
- 1 large lemon juice and zest
- 1 pinch salt & pepper
- 1 pinch red pepper flakes
- 1 clove garlic chopped extra fine (if desired)
Instructions
- Remove fish from the refrigerator and let it sit at room temperature for 20 minutes.
- Pat the fillets dry, score 3 slits on the skin side so the fish doesn't curl while cooking, then season with salt and freshly ground pepper.
- In a large pan over medium heat, melt the butter, then add the onions, and zucchini.
- Meanwhile, in a medium pot or saucepan, add the broccolini to boiling water and cook for 3 minutes. Drain, then add to the zucchini and onions. Season with salt and pepper to taste.
- When the vegetables are firm but tender, they are ready.
- About 5 minutes before the vegetables are done…
- In another large pan, heat the olive oil and butter over medium-high heat for about 30 seconds.
- Then add the fish, skin-side down, for 3–4 minutes, until golden. Flip and cook for another 2 minutes to finish.
- Plate your ingredients, with the fish on top. Drizzle the butter sauce, then garnish with fresh thyme and serve immediately.
Lemon-Butter Sauce
- On low heat, melt the butter in a small pan. Add salt, freshly ground pepper, and red pepper flakes to taste. If using garlic, add it now and cook for 1 minute – do not let it burn.
- Remove from the heat, and add the lemon zest and juice. Stir gently.
Notes
Nutrition
Calories: 338kcalCarbohydrates: 11gProtein: 37gFat: 17gSaturated Fat: 7gFiber: 4gSugar: 4g
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