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Simple Seabass With Broccolini, Zucchini, And Onion In A Lemon-Butter Sauce

GillyCanCook
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.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Dinner, Entree
Cuisine American
Servings 2 people
Calories 338 kcal

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
Keyword boccolini, butter, fish, flavorful, healthy, onion, sauce, succulent, zucchini
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