Equipment
Ingredients
Vegetables
- 600 g courgette, washed and dried
- 2 garlic, minced
Flavorings
- 30 ml extra virgin olive oil
- 15 ml lemon juice, freshly squeezed
- 2 g lemon zest, finely grated
- 3 g salt
- 1 g black pepper, freshly cracked
Herbs
- 5 g fresh basil, roughly chopped
- 5 g fresh mint, roughly chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 97 kcal
- Protein
- 2 g
- Carbohydrates
- 6 g
- Fat
- 8 g
- Fiber
- 2 g
- Sugar
- 4 g
- Sodium
- 304 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 5 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 415 mg
- Calcium
- 34 mg
- Iron
- 0.8 mg
- Magnesium
- 30 mg
- Phosphorus
- 62 mg
- Zinc
- 0.5 mg
- Vitamin A
- 21 mcg
- Vitamin C
- 30 mg
- Vitamin E
- 1.3 mg
- Vitamin K
- 17 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.06 mg
- Riboflavin
- 0.14 mg
- Niacin
- 0.7 mg
- Folate
- 39 mcg
- Water
- 149 g
Sources: USDA FoodData Central
Method
Place the courgettes on a cutting board and use a chef's knife to slice them into uniform 5mm thick rounds.
Peel and mince the garlic cloves, and roughly chop the fresh basil and mint.
Place a large skillet over medium-high heat and pour in the extra virgin olive oil, allowing it to heat until shimmering.
Carefully arrange the courgette slices in the skillet in a single even layer. Cook in batches if necessary to avoid overcrowding. Let them sear undisturbed until the undersides develop a deep golden-brown crust.
Use a spatula to flip the courgettes. Scatter the minced garlic into the skillet and continue to cook, tossing gently, until the courgettes are tender but still retain a slight bite.
Remove the skillet from the heat immediately to stop the cooking process. Stir in the salt, black pepper, lemon zest, and fresh lemon juice.
Gently fold the chopped fresh basil and mint into the warm courgettes. Transfer to a serving dish and serve immediately.
Chef's Notes
- To achieve the perfect sear, it is crucial not to salt the courgettes while they are in the pan. Salt draws out moisture, which will inhibit browning. Always season at the very end off the heat.
- If you have extra time, you can pre-salt the raw courgette slices in a colander for 20 minutes. Pat them completely dry with paper towels before searing to guarantee an incredible crust.
- Fresh herbs contain volatile oils that degrade quickly under high heat. Adding them off the stove ensures their vibrant green color and delicate flavors are preserved.
- Cutting the courgettes uniformly is key to even cooking. If some slices are thicker than others, you will end up with a mix of mushy and undercooked pieces.
Storage
Refrigerator: 3 days — Store in an airtight container. The courgette will soften further as it sits.
Reheating: Reheat gently in a skillet over medium heat until just warmed through, or serve cold as a salad component.
Troubleshooting
Courgettes are pale, watery, and mushy instead of seared.
Cause: The pan was overcrowded or the heat was too low, causing the vegetables to steam in their own juices.
Fix: Cannot be fixed texturally. Consider pureeing the mushy courgettes into a flavorful pasta sauce or soup base.
Prevention: Always use a wide skillet, cook in multiple batches if necessary, and ensure the oil is hot before adding the vegetables.
Garlic tastes bitter and has dark brown spots.
Cause: The garlic was added too early or the heat was too high, causing it to burn.
Fix: Cannot be fixed. In extreme cases, discard the batch to avoid ruining the dish.
Prevention: Add minced garlic only during the final 1 to 2 minutes of cooking when the courgettes are almost done.
Cultural Context
Sauteed zucchini, often referred to as zucchine trifolate, is a classic Italian contorno or side dish. The term trifolati translates to 'truffled' and refers to a traditional style of preparation where vegetables or mushrooms are sliced thin and sauteed quickly in olive oil with garlic and fresh herbs, mimicking the luxurious preparation of truffles.
