Sea Bream in Sea Salt with Salsa Verde

Gluten Free
Dairy Free
Health score
41%
Sea Bream in Sea Salt with Salsa Verde
60 min.
4
536kcal

Suggestions

Ingredients

  • pound branzino gutted but not scaled white (striped sea bass or other fish)
  • tablespoon capers drained
  • 0.3 cup celery diced finely
  • pound coarse salt 
  •  egg whites 
  • handful fennel fronds ()
  • tablespoons parsley leaves fresh chopped
  • sprigs rosemary fresh
  • sprigs thyme leaves fresh
  • cloves garlic smashed
  • tablespoon olives green chopped
  •  optional: lemon fresh
  • slices optional: lemon fresh
  • 0.3 cup olive oil extra-virgin
  • sprigs parsley 
  • tablespoon onion diced red finely
  • tablespoon cornishon french finely chopped ( pickled gherkin)
  • tablespoon cornishon french finely chopped ( pickled gherkin)

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 400 degrees F.
  2. Lightly whip the egg whites and fold into the salt, mixing well until combined. The texture should be grainy but cohesive; add a little water if necessary. Press a 1/4-inch thick layer of the salt mixture onto a large baking sheet or casserole which will accommodate the fish. Stuff the cavity of each whole fish with fennel fronds, parsley, thyme, rosemary, garlic, and 2 lemon slices.
  3. Lay fish on top of salt and pack the remaining salt over fish to enclose completely. Roast until internal temperature reaches 135 degrees F, about 20 minutes. (There will be some carry over cooking even after you remove fish from oven.)
  4. While fish is cooking, prepare the salsa verde.
  5. Cut peel from lemon and divide segments into 4 pieces. In a bowl, combine lemon segment with celery, parsley, onion, cornishon, capers, green olives, if using, and olive oil.
  6. Let fish rest for 5 minutes after removing from oven. Crack open salt crust, and lift and discard layers of salt. Pull skin from top of each fish, and carefully lift top fillet from bones and transfer to serving plate. Lift and discard bones. Gently lift second fillet from skin and transfer to serving plate. Spoon salsa verde on or around fish fillets.

Nutrition Facts

Calories536kcal
Protein50.8%
Fat45.36%
Carbs3.84%

Properties

Glycemic Index
73.5
Glycemic Load
0.85
Inflammation Score
-9
Nutrition Score
32.571739093117%

Flavonoids

Eriodictyol
7.27mg
Hesperetin
9.49mg
Naringenin
0.2mg
Apigenin
8.83mg
Luteolin
1.02mg
Isorhamnetin
0.13mg
Kaempferol
2.73mg
Myricetin
0.79mg
Quercetin
4.41mg

Nutrients percent of daily need

Calories:535.84kcal
26.79%
Fat:26.51g
40.78%
Saturated Fat:4.28g
26.76%
Carbohydrates:5.05g
1.68%
Net Carbohydrates:3.57g
1.3%
Sugar:1.49g
1.66%
Cholesterol:272.16mg
90.72%
Sodium:132269.84mg
5750.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:66.8g
133.6%
Vitamin B12:13.04µg
217.38%
Selenium:135.45µg
193.49%
Vitamin K:79µg
75.24%
Phosphorus:694.72mg
69.47%
Vitamin B6:1.08mg
54.17%
Magnesium:153.06mg
38.27%
Vitamin B3:7.35mg
36.74%
Potassium:1085.08mg
31%
Vitamin C:25.12mg
30.44%
Vitamin B5:2.76mg
27.63%
Iron:4.75mg
26.41%
Vitamin B1:0.37mg
24.39%
Manganese:0.46mg
22.98%
Vitamin B2:0.35mg
20.86%
Vitamin E:2.79mg
18.58%
Calcium:160.85mg
16.09%
Vitamin A:715.31IU
14.31%
Copper:0.26mg
12.94%
Zinc:1.83mg
12.18%
Folate:46.2µg
11.55%
Fiber:1.47g
5.9%