Seared Courgettes with Lemon and Chilli

Courgettes, also known as zucchini or baby marrows, are a versatile and beautifully tender vegetables with a fresh, delicate flavour.

Serves 4 people


 

  • 3 medium size courgettes
  • 1 tbsp sunflower oil
  • 1 lemon, juiced
  • 1 teaspoon(s) chilli flakes

 

  1. Slice the courgettes diagonally into long strips.
  2. Heat a non stick frying pan over a medium-high heat and add the oil.
  3. Fry the courgettes until they brown at the edges, turn and cook on the other side.
  4. Add the half the lemon juice, chilli and a pinch of salt and cook for a moment more.
  5. Serve hot or cold with a squeeze of the remaining lemon.

Method

  1. Slice the courgettes diagonally into long strips.
  2. Heat a non stick frying pan over a medium-high heat and add the oil.
  3. Fry the courgettes until they brown at the edges, turn and cook on the other side.
  4. Add the half the lemon juice, chilli and a pinch of salt and cook for a moment more.
  5. Serve hot or cold with a squeeze of the remaining lemon.

Ingredients

 

  • 3 medium size courgettes
  • 1 tbsp sunflower oil
  • 1 lemon, juiced
  • 1 teaspoon(s) chilli flakes

 


Additional tips:

  • For a Chinese feel, use soy sauce rather than salt and serve with fresh coriander and sesame seeds
  • For a quick pasta dish use even more lemon, add garlic as well as chilli and serve with spaghetti and grated parmesan.
  • Try a delicious sandwich made with crusty bread, cream or cottage cheese and the pan fried courgettes.
  • Courgettes are easy to grow and therefore very cheap in season. They are low in calories and a good source of folates, potassium, and vitamins A and C. This dish works best if cooked in two batches in a non stick or griddle pan.

Recipe from Robin Van Creveld, Community Chef, www.communitychef.org.uk

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