Mustard-Crusted Branzino

Gluten Free
Dairy Free
Very Healthy
Health score
69%
Mustard-Crusted Branzino
25 min.
4
631kcal

Suggestions


Indulge in the delightful flavors of the Mediterranean with our Mustard-Crusted Branzino, a dish that perfectly balances health and taste. This gluten-free and dairy-free recipe is not only very healthy but also incredibly easy to prepare, making it an ideal choice for a quick lunch or a sophisticated dinner. In just 25 minutes, you can impress your family and friends with a beautifully roasted fish that boasts a golden, crunchy mustard breadcrumb topping.

Branzino, known for its delicate flavor and flaky texture, is the star of this dish. When butterflied and roasted, it absorbs the aromatic blend of fresh thyme, garlic, and whole grain mustard, creating a mouthwatering experience that will have everyone coming back for seconds. The addition of lemon wedges adds a refreshing zest that complements the richness of the fish.

With a caloric breakdown that highlights a healthy balance of protein and fats, this recipe is perfect for those looking to maintain a nutritious diet without sacrificing flavor. Whether you're hosting a dinner party or simply treating yourself to a gourmet meal at home, our Mustard-Crusted Branzino is sure to become a favorite in your culinary repertoire. Dive into this delicious dish and savor the taste of the sea!

Ingredients

  • cup coarse salt fresh
  • tablespoon thyme sprigs fresh chopped
  •  garlic clove finely grated
  • servings pepper freshly ground
  • servings lemon wedges (for serving)
  • 0.3 cup olive oil 
  • pound trout whole
  • tablespoons coarse mustard whole

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • spatula

Directions

  1. Preheat oven to 450°F.
  2. Whisk oil, mustard, garlic, and thyme in a small bowl. Using your fingertips or a rubber spatula, mix in breadcrumbs, squeezing or pressing to saturate bread, until evenly coated; season with salt and pepper.
  3. Open up fish and place, skin side down, in a large ovenproof pan or on a rimmed baking sheet; season with salt and pepper. Top with breadcrumb mixture, pressing to adhere. Roast until breadcrumbs are golden brown and fish is cooked through, 10–15 minutes.
  4. Serve fish with lemon wedges.
  5. Per serving: 490 calories, 27 g fat, 1 g fiber
  6. Bon Appétit

Nutrition Facts

Calories631kcal
Protein46.2%
Fat53%
Carbs0.8%

Properties

Glycemic Index
41.13
Glycemic Load
0.2
Inflammation Score
-9
Nutrition Score
42.309564870337%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.06mg
Luteolin
0.83mg
Myricetin
0.02mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:630.83kcal
31.54%
Fat:36.28g
55.82%
Saturated Fat:5.8g
36.26%
Carbohydrates:1.23g
0.41%
Net Carbohydrates:0.59g
0.22%
Sugar:0.14g
0.16%
Cholesterol:197.31mg
65.77%
Sodium:28553.33mg
1241.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:71.14g
142.29%
Vitamin B12:26.5µg
441.69%
Manganese:3.06mg
152.75%
Vitamin D:13.27µg
88.45%
Phosphorus:844.9mg
84.49%
Vitamin B1:1.21mg
80.51%
Vitamin B3:15.39mg
76.95%
Vitamin B2:1.14mg
66.88%
Vitamin B5:6.64mg
66.37%
Selenium:45.6µg
65.15%
Potassium:1261.7mg
36.05%
Vitamin B6:0.7mg
35.1%
Copper:0.68mg
34.03%
Iron:5.87mg
32.62%
Magnesium:82.41mg
20.6%
Calcium:177.81mg
17.78%
Vitamin E:2.65mg
17.69%
Zinc:2.41mg
16.06%
Folate:45.69µg
11.42%
Vitamin K:8.76µg
8.34%
Vitamin C:5.3mg
6.42%
Vitamin A:283.21IU
5.66%
Fiber:0.64g
2.55%
Source:Epicurious