Mustard-Crusted Branzino

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

Suggestions


Indulge your taste buds with the exquisite flavors of Mustard-Crusted Branzino, a dish that perfectly blends health and gourmet dining. Ready in just 25 minutes, this gluten-free and dairy-free delight is an excellent choice for a lunch, dinner, or any occasion when you want to impress your guests without spending hours in the kitchen.

Branzino, known for its delicate and buttery flavor, takes center stage in this recipe, enhanced by a crispy mustard breadcrumb topping that adds a delightful crunch. The combination of fresh thyme and garlic not only elevates the taste but also infuses the fish with aromatic warmth. Each serving is a feast that is as appealing to the eye as it is to the palate, providing you with 631 calories of wholesome goodness.

Perfectly balanced with protein and healthy fats, this dish boasts a high nutritional score while keeping your diet deliciously compliant. Pair it with fresh lemon wedges for a zesty finish that transforms the meal into a culinary masterpiece. Whether you’re hosting a dinner party or enjoying a quiet night at home, this Mustard-Crusted Branzino is sure to become a favorite in your recipe repertoire!

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