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Courgette-Wrapped Seabass Fillets

Cooking Method ,
Difficulty Intermediate
Prep Time: 20 min Cook Time: 7 min Total Time: 27 mins
Servings 2
Estimated Cost (For US)  15
Calories 238
Best Season Summer

Courgette-Wrapped Seabass Fillets is a delightful dish, blending the mild taste of seabass with the fresh crunch of courgette. Begin by slicing courgettes into long ribbons with a vegetable peeler or mandolin. Dry the seabass fillets, then wrap them in courgette ribbons, securing with the natural cling of the vegetable. For a burst of flavor, prepare a salsa verde by blending parsley, tarragon, olive oil, garlic, anchovies, capers, and lemon juice until smooth. This green sauce adds a zesty freshness to the dish. Before cooking, let the wrapped fillets chill in the fridge to set their shape. Cook in a hot pan until the courgette ribbons char slightly and the fish is tender, presenting a mix of textures and flavors. Serve atop a bed of the remaining courgette ribbons dressed in salsa verde, garnished with toasted almonds and a squeeze of grilled lemon for a touch of smoky acidity.

  • 2 Courgettes
  • 2 Fillets of skinless seabass
  • 1 Lemon, halved
  • 1 tablespoon Olive Oil
  • Handful of flaked almonds, toasted
  • Sea Salt
  • Parsley and tarragon salsa verde
  • Small handful of fresh tarragon leaves
  • Flat-leaf parsley leaves
  • 60 milliliters Olive oil
  • ½ Garlic Clove
  • 2 Marinated anchovy fillets in oil
  • 1 tablespoon Capers, drained
  • ½ Juice of lemon
  1. Preparing the Courgette Ribbons

    Start by using a vegetable peeler or mandolin to shred courgettes into long, thin ribbons. This technique turns the humble courgette into delicate wraps for the seabass.

  2. Wrapping the Fillets

    Dry the seabass fillets thoroughly with kitchen paper to ensure they cook perfectly. Lay out 12 overlapping courgette ribbons on a piece of baking paper and place a fillet across them. Nicely swaddle the fish in the courgette ribbons with the help of the baking paper, ensuring the fish is neatly enveloped. Repeat this with the remaining ribbons and fish fillet, then refrigerate the wrapped fillets to firm up before cooking.

  3. Making the Salsa Verde

    For the salsa verde, blend together tarragon, parsley, olive oil, garlic, anchovies, capers, and lemon juice in a food processor. Season with salt to taste and blend again to achieve a vibrant, zippy sauce.

  4. Dressing the Salad

    Toss the leftover courgette ribbons with the freshly made salsa verde and arrange them on two plates, ready to accompany the fish.

  5. Cooking the Fish

    Heat a large frying pan over medium-high heat. Test the pan's readiness with the lemon halves; they should sizzle upon contact. Drizzle olive oil into the pan, then place the wrapped fillets seam side down. Cook for 3-5 minutes until the courgette ribbons char slightly, then carefully flip the fillets and cook for an additional 2 minutes or until the fish is done.

  6. Serving

    Present the cooked fillets alongside the dressed courgette ribbons. Garnish with toasted flaked almonds for crunch and serve with the grilled lemon halves, offering a smoky citrus note to the dish. This method combines the soft flavors of seabass with the freshness of courgette and the boldness of the salsa verde for a meal.


Keywords: How to make Courgette-Wrapped Seabass Fillets, Recipe of Courgette-Wrapped Seabass Fillets