Grilled Branzino with Rosemary Vinaigrette

Gluten Free
Dairy Free
Health score
36%
Grilled Branzino with Rosemary Vinaigrette
27 min.
2
669kcal

Suggestions

Ingredients

  • tablespoons onion minced
  • teaspoon dijon mustard 
  • teaspoon salt 
  • tablespoons citrus champagne vinegar 
  • large garlic clove chopped
  • tablespoon rosemary fresh minced
  • 0.5 cup olive oil extra virgin 
  •  branzino whole
  • servings olive oil 
  • servings salt 

Equipment

  • paper towels
  • knife
  • blender
  • grill
  • spatula
  • tongs
  • kitchen scale

Directions

  1. Put the minced onion, mustard, salt, vinegar, garlic and rosemary into a blender and pulse it for about 30 seconds. Use a spatula to scrape down the sides of the blender and purée it again for 10-20 seconds. Scrape the sides down again.
  2. Turn the blender on low and take the removable cap off the lid. Hold your hand over the hole, as it might spit a little.
  3. Pour the olive oil in slowly and put the cap back on.
  4. Turn the blender off and scrape the sides down one more time. Turn the blender back on low, then high for 60 seconds.
  5. Prepare the fish: Rinse the fish under cold water. Now make sure its gills and scales are all removed; your fishmonger is not always so diligent about this task, and no one wants a scale on his plate. Gills can impart a bitter taste to the fish, so they need to go, too.
  6. Make cuts on the sides of the fish: Use a very sharp knife and make several slashes on the sides of the fish, maybe every inch or so. Make the cuts at an angle to the side of the fish, and slice down until you feel the spine. Do not sever the spine, however. These cuts will help the fish cook faster. Rub olive oil all over the fish and set it aside.
  7. Prepare the grill for high, direct heat. Scrape down the grates well and close the lid. Salt the fish well. Now grab a paper towel, a set of tongs, and some cheap vegetable oil. Bring all of this out to the grill.
  8. Fold the paper towel over several times, moisten it with the vegetable oil, and hold it with tongs to wipe down the grill grates.
  9. Lay the fish down on the grill and close the lid.
  10. Let this cook for 5 minutes without touching it.
  11. Open the lid and, using tongs, gently see if you can lift the fish off the grates cleanly. Don’t actually do this, but check for sticky spots. If you have some, get a metal spatula. Use the spatula to dislodge the fish from the sticky spots.
  12. Using tongs in one hand, and the spatula in another, gently flip the fish over. If it sticks, no biggie. It happens sometimes.
  13. Finish grilling the fish: Once the fish has been flipped, let it cook another 3-5 minutes. Again, test for sticky spots with the tongs and spatula. Dislodge them gently and gently lift the fish onto a plate.
  14. If the fish is too long or seems like it might break in half, use two metal spatulas instead of the tongs-and-spatula set-up.
  15. Drizzle the vinaigrette over the fish and serve at once. Goes well with crusty bread and a glass of pilsner beer or white wine.

Nutrition Facts

Calories669kcal
Protein49.55%
Fat49.31%
Carbs1.14%

Properties

Glycemic Index
44.5
Glycemic Load
0.35
Inflammation Score
-8
Nutrition Score
29.583912792413%

Flavonoids

Naringenin
0.25mg
Apigenin
0.07mg
Luteolin
0.1mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.03mg
Quercetin
2.06mg

Nutrients percent of daily need

Calories:669.08kcal
33.45%
Fat:35.45g
54.53%
Saturated Fat:5.74g
35.9%
Carbohydrates:1.83g
0.61%
Net Carbohydrates:1.38g
0.5%
Sugar:0.47g
0.53%
Cholesterol:360mg
120%
Sodium:1697.74mg
73.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:80.14g
160.28%
Vitamin B12:17.19µg
286.5%
Selenium:165.37µg
236.24%
Phosphorus:901.35mg
90.14%
Vitamin B6:1.39mg
69.28%
Vitamin B3:9.5mg
47.48%
Magnesium:184.42mg
46.1%
Vitamin B5:3.41mg
34.12%
Potassium:1192.35mg
34.07%
Vitamin B1:0.46mg
30.85%
Vitamin E:3.58mg
23.89%
Iron:4.18mg
23.25%
Vitamin K:15.03µg
14.32%
Zinc:1.87mg
12.47%
Folate:43.71µg
10.93%
Vitamin A:436.35IU
8.73%
Vitamin B2:0.14mg
8.38%
Calcium:79.7mg
7.97%
Copper:0.16mg
7.8%
Manganese:0.14mg
6.97%
Vitamin C:1.55mg
1.88%
Fiber:0.45g
1.8%