Roasted Branzino with Lemons

Gluten Free
Dairy Free
Health score
34%
Roasted Branzino with Lemons
57 min.
4
650kcal

Suggestions

Ingredients

  • pound branzino whole red cleaned or striped bass or snapper
  • 0.3 cup fennel fronds roughly chopped
  • medium bulb fennel thinly sliced
  • tablespoons flat-leaf parsley fresh chopped
  • tablespoons thyme leaves fresh chopped
  • servings kosher salt and pepper black freshly ground
  •  lemon zest 
  •  lemons thinly sliced
  • teaspoons olive oil 
  • ounces pancetta diced
  • 0.5 cup white wine 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • oven
  • aluminum foil

Directions

  1. Watch how to make this recipe.
  2. Put an oven rack in the lower 1/3 of the oven. Preheat the oven to 400 degrees F.
  3. In a small skillet, heat the oil over medium-high heat.
  4. Add the pancetta and cook, stirring occasionally, until brown and crispy, about 8 to 10 minutes.
  5. Drain on paper towels. Set aside.
  6. Lay a piece of heavy-duty foil on a baking sheet. Spray the foil with vegetable oil cooking spray.
  7. Lay the fish fillets, skin side down on the foil in a single layer and season with salt and pepper, to taste. In a small bowl, mix together the lemon zest, fennel fronds and thyme. Spoon the mixture over the fish. Arrange the lemon and fennel slices on top of the fish and sprinkle with the cooked pancetta.
  8. Pour the wine on top.
  9. Lay another piece of foil on top and crimp the edges of both pieces to form a packet. Roast until the flesh is flaky and cooked through, about 25 to 30 minutes.
  10. Remove the baking sheet from the oven and let sit for 5 minutes. Carefully remove the top piece of foil.
  11. Put the cooked lemon slices and fennel on a platter. Carefully transfer the fish to the platter on top of the fennel and lemon slices.
  12. Garnish with parsley and serve.

Nutrition Facts

Calories650kcal
Protein44.43%
Fat47.4%
Carbs8.17%

Properties

Glycemic Index
59.88
Glycemic Load
2.42
Inflammation Score
-10
Nutrition Score
35.706956811573%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
12.22mg
Hesperetin
15.19mg
Naringenin
0.41mg
Apigenin
4.4mg
Luteolin
2.63mg
Kaempferol
0.05mg
Myricetin
0.57mg
Quercetin
0.78mg

Nutrients percent of daily need

Calories:650.1kcal
32.51%
Fat:32.81g
50.47%
Saturated Fat:9.64g
60.25%
Carbohydrates:12.73g
4.24%
Net Carbohydrates:8.34g
3.03%
Sugar:4.29g
4.77%
Cholesterol:309.58mg
103.19%
Sodium:647.58mg
28.16%
Alcohol:3.09g
100%
Alcohol %:0.71%
100%
Protein:69.19g
138.38%
Vitamin B12:13.28µg
221.32%
Selenium:136.29µg
194.7%
Phosphorus:806.63mg
80.66%
Vitamin K:74.44µg
70.9%
Vitamin B6:1.28mg
63.95%
Vitamin C:48.43mg
58.7%
Vitamin B3:10.02mg
50.12%
Magnesium:168.29mg
42.07%
Potassium:1382.23mg
39.49%
Vitamin B1:0.53mg
35.43%
Vitamin B5:3.16mg
31.64%
Iron:4.74mg
26.34%
Fiber:4.39g
17.57%
Zinc:2.32mg
15.46%
Manganese:0.31mg
15.34%
Vitamin A:761.52IU
15.23%
Folate:59.14µg
14.79%
Calcium:123.35mg
12.34%
Vitamin B2:0.2mg
12.05%
Copper:0.22mg
10.96%
Vitamin E:1.01mg
6.71%
Vitamin D:0.23µg
1.51%