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Easy Pan-seared Seabass with Lemon Garlic Butter & Veggies

Succulent Pan-seared Seabass, Roasted Vegetables, all drizzled with a zesty Lemon Garlic Butter Sauce.

369 Reviews

30

Cooking Time

2 People

Serving Size

Seafood

Protein

360

Calories

Before you start

Preheat the oven to 180 Degrees Celcius. Please wash your hands and rinse all fresh fruits and vegetables prior to cooking

What you'll need

Chopping board | Knife | Peeler | Baking tray | Oil | Salt | Black pepper | Non-stick cooking pan

Cooking Instructions

Ingredients

Step 5 : Make the Sauce

Finely chop the remaining garlic. Heat another pan over medium-low heat, and drizzle of olive oil. Add the chopped garlic and sauté for 10-30 seconds until fragrant. Melt butter in the pan, then stir in capers, parsley, oregano, and the remaining thyme. Add the previously squeezed lemon juice to the pan, seasoning the sauce with salt and pepper to taste.

15 g Garlic
5 g Thyme
5 g Fresh Oregano
7 g Fresh Parsley
110 g Fennel
140 g Carrot
160 g Green Zucchini
135 g Fresh Lemon
80 g Red Cherry Tomato
320 g Seabass Fillet
50 g Butter
20 g Capers

Allergens

Dairy, Fish

Step 1 : Prep the Ingredients

Crush half of the garlic cloves, finely chop the parsley and oregano, and strip and chop the thyme leaves. Slice the fennel and carrots, and slice the zucchini. Squeeze lemon juice into a bowl for later use.

Nutritional Information

Energy (kJ/kcal)    

360

Protein (g)    

37

Carbohydrates (g)    

27

Fibers (g)    

11

Sugar

5

Fats (g)

16

  • The nutritional information provided is only for ingredients supplied by COOKFRESH.

  • Please note that the total nutritional values will vary based on the cooking process and any additional ingredients you add at home.

Step 3 : Marinate the Fish

Pat the sea bass dry with a kitchen towel and season both sides with salt and black pepper.

Step 2 : Roast the Veggies

Combine the prepared fennel, carrots, zucchini, and whole cherry tomatoes on a baking tray. Drizzle with olive oil, sprinkle with thyme, and add the crushed garlic cloves. Season with salt and black pepper, mix well and roast in a preheated oven at 180°C/350°F for 15-20 minutes until vegetables are tender and golden.

Step 4 : Pan-fry the Fish

Heat a pan with a drizzle of olive oil over medium-high heat. Once hot, place the sea bass skin-side down, cooking for 4 minutes until the skin crisps. Flip and cook for an additional 3 minutes or until done. Remove and set aside.

Step 6 : Serve and Enjoy!

Arrange the roasted vegetables on plates. Place the cooked sea bass on top of the vegetables and spoon the lemon butter sauce over the fish and veggies.

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