Description
Mediterranean zucchini boats pack robust seafood flavors with delightful herb-infused salmon nestled inside tender vegetable vessels. Crisp ingredients and healthy Mediterranean seasonings promise a quick, elegant dinner experience you can savor with minimal preparation time.
Ingredients
Scale
Seafood Base:
- 2 pieces fish fillet (salmon or cod)
- 1/2 pound shrimp
- 1/4 pound scallops
Vegetables:
- 1 cup broccoli
- 1 bell pepper
- 2 zucchini
- 1/2 cup cherry tomatoes
Seasonings and Extras:
- 2 tbsp olive oil
- 1 lemon
- 2 cloves garlic
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh parsley
- 1/4 cup white wine
Instructions
- Prepare seafood by patting fish, shrimp, and scallops dry with paper towels to ensure optimal searing and prevent moisture.
- Mince garlic and chop parsley, setting aside for later flavor enhancement.
- Slice bell pepper, zucchini, and cherry tomatoes into uniform bite-sized pieces for even cooking.
- Heat olive oil in a large skillet over medium-high heat until shimmering, approximately 2-3 minutes.
- Sear fish fillets skin-side down first for 3-4 minutes until golden and crisp, then flip and cook additional 2-3 minutes.
- Remove fish and set aside on a warm plate, keeping temperature consistent.
- In the same skillet, quickly sauté shrimp and scallops for 2 minutes per side until they turn opaque and develop a light golden crust.
- Add minced garlic and broccoli, stirring rapidly for 1-2 minutes to prevent burning.
- Deglaze pan with white wine, scraping any browned bits from the bottom for additional depth of flavor.
- Incorporate remaining vegetables, cooking for additional 3-4 minutes until slightly tender.
- Squeeze fresh lemon juice over the seafood and vegetables, adding brightness and acidity.
- Season with salt, black pepper, and sprinkle fresh parsley across the dish.
- Plate seafood over vegetable medley, ensuring even distribution of ingredients and maximum visual appeal.
- Serve immediately while hot, garnishing with additional parsley if desired.
Notes
- Pat seafood completely dry to achieve perfect golden-brown sear without steaming the proteins in their own moisture.
- Select fresh, high-quality seafood from reputable fishmongers for optimal flavor and texture in your pescatarian dish.
- Maintain consistent medium-high heat throughout cooking to prevent overcooking delicate seafood and preserve its tender, succulent qualities.
- Use quick cooking techniques like searing and sautéing to preserve seafood’s natural moisture and prevent rubbery textures.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 400
- Sugar: 3g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 90mg