Pan-Seared Branzino With Herb Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
78%
Pan-Seared Branzino With Herb Salsa
160 min.
6
293kcal

Suggestions

Ingredients

  • 4 fillet anchovy rinsed
  • 48 ounces skin-on branzino fillets 
  • 1 tablespoon capers drained
  • 2 medium cucumbers diced peeled seeded
  • 2 tablespoons fennel seeds 
  • 1 tablespoon marjoram fresh
  • 1 cup parsley fresh loosely packed
  • 1 clove garlic smashed
  • 1 small bell pepper diced green
  • 2 teaspoons herbs de provence 
  • 1  juice of lemon for serving
  • 6 servings kosher salt 
  • 0.5 cup torn mint fresh loosely packed
  • 0.7 cup olive oil extra-virgin
  • 0.5 teaspoon pepper flakes red

Equipment

  • food processor
  • bowl
  • frying pan
  • spatula
  • cutting board
  • chefs knife

Directions

  1. Mince the anchovies, capers, garlic and red pepper flakes together on a cutting board, then sprinkle with 1 teaspoon salt and mash into a paste using the flat side of a chef's knife.
  2. Transfer to a food processor along with the parsley, mint and marjoram. With the motor running, drizzle in the olive oil and process until smooth; transfer to a medium bowl.
  3. Toast the fennel seeds in a skillet over medium heat, 3 to 4 minutes.
  4. Transfer to a cutting board and crush with the bottom of a small skillet.
  5. Combine with 1/4 cup of the herb mixture and the herbes de Provence in a small bowl.
  6. Put the fish fillets in a shallow dish and brush with the fennel seed-herb mixture. Cover and refrigerate 2 to 4 hours.
  7. Meanwhile, add the lemon juice, bell pepper and cucumbers to the remaining herb mixture. Cover and refrigerate until ready to serve.
  8. Heat 2 large nonstick skillets over medium-high heat.
  9. Brush the excess marinade off the fish. Working in batches, add the fish to the skillets, skin-side up, and cook until browned on the bottom, about 4 minutes. Flip the fillets, pressing with a spatula to sear the skin, and cook 2 more minutes.
  10. Serve with the herb salsa and lemon wedges.
  11. Photograph by Kana Okada

Nutrition Facts

Calories293kcal
Protein58.81%
Fat34%
Carbs7.19%

Properties

Glycemic Index
19.83
Glycemic Load
0.33
Inflammation Score
-9
Nutrition Score
29.388260862102%

Flavonoids

Eriodictyol
1.4mg
Hesperetin
1.1mg
Naringenin
0.07mg
Apigenin
22.49mg
Luteolin
1.2mg
Kaempferol
1.91mg
Myricetin
1.54mg
Quercetin
2.63mg

Nutrients percent of daily need

Calories:293.21kcal
14.66%
Fat:10.83g
16.66%
Saturated Fat:1.91g
11.96%
Carbohydrates:5.15g
1.72%
Net Carbohydrates:2.78g
1.01%
Sugar:1.46g
1.63%
Cholesterol:183.04mg
61.01%
Sodium:403.54mg
17.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.15g
84.3%
Vitamin K:184.32µg
175.55%
Vitamin B12:8.68µg
144.67%
Selenium:83.97µg
119.96%
Phosphorus:491.17mg
49.12%
Vitamin B6:0.78mg
39.18%
Vitamin C:29.73mg
36.04%
Magnesium:118.8mg
29.7%
Vitamin B3:5.59mg
27.97%
Vitamin A:1396.07IU
27.92%
Potassium:829.72mg
23.71%
Iron:3.89mg
21.6%
Vitamin B5:1.96mg
19.57%
Vitamin B1:0.28mg
18.72%
Manganese:0.33mg
16.53%
Folate:53.53µg
13.38%
Calcium:104.6mg
10.46%
Copper:0.19mg
9.63%
Fiber:2.37g
9.46%
Zinc:1.35mg
9%
Vitamin B2:0.13mg
7.55%
Vitamin E:0.96mg
6.39%