Whole Branzino Roasted in Salt

Gluten Free
Dairy Free
Health score
43%
Whole Branzino Roasted in Salt
45 min.
4
386kcal

Suggestions


Discover the exquisite flavors of the Mediterranean with our Whole Branzino Roasted in Salt recipe, a culinary masterpiece that not only tantalizes the taste buds but also brings a touch of elegance to any dining table. This dish is inspired by the traditional cooking methods of coastal regions, where fresh fish is celebrated and enhanced with simple, quality ingredients.

Imagine the aroma of perfectly roasted branzino enveloped in a crunchy salt crust, locking in moisture and flavor to create tender, succulent fish that practically melts in your mouth. The use of fresh herbs, lemon slices, and a zesty salsa verde adds vibrant notes, complementing the delicate taste of the sea bass. Our recipe is both gluten-free and dairy-free, making it a fantastic option for a variety of dietary needs while remaining utterly indulgent.

In just 45 minutes, you can impress your guests with this stunning main dish that serves four, making it perfect for a cozy family dinner or a special occasion. Each portion promises a nutritious offering, with 386 calories packed with protein, healthy fats, and a refreshing crunch from the arugula side. So, gather your ingredients and prepare to delight your friends and family with a dish that is not only a feast for the palate but also a feast for the eyes.

Ingredients

  • cups arugula 
  • tablespoons capers drained
  • 0.3 cup celery diced finely
  • pound coarse kosher salt 
  • 0.3 cup cucumber diced finely
  • large egg whites ()
  • 0.3 cup parsley fresh finely chopped
  •  optional: lemon 
  • slices optional: lemon thin
  • tablespoons brine-cured olives green pitted sliced (such as picholine)
  • 0.3 cup olive oil extra-virgin
  •  parsley sprigs fresh
  • pound sea bass whole
  •  thyme sprigs fresh

Equipment

  • bowl
  • baking sheet
  • oven
  • knife
  • kitchen thermometer

Directions

  1. Preheat oven to 400°F. Stir salt and 5 egg whites in large bowl, adding more egg whites as needed to form grainy paste. Press 1/4-inch layer of salt mixture (large enough to hold both fish) onto large rimmed baking sheet. Stuff cavity of each whole fish with half of herb sprigs and lemon slices.
  2. Place fish atop salt mixture on baking sheet. Pack remaining salt mixture over fish to enclose completely. Roast until thermometer inserted into thickest part of fish registers 135°F, about 20 minutes.
  3. Let stand 10 minutes.
  4. Using small sharp knife, remove peel and white pith from lemon. Working over bowl, cut between membranes to release segments.
  5. Cut each segment into 3 pieces.
  6. Add lemon pieces and next 6 ingredients to bowl.
  7. Using back of large spoon, gently crack open salt crust on fish. Lift and discard salt layer. Pull skin from top of 1 fish. Carefully lift top fillet from bones and transfer to plate. Lift and discard bones. Gently lift second fillet from skin and transfer to second plate. Repeat with second fish for a total of 4 plates.
  8. Spoon salsa verde over fish, leaving juices in bowl.
  9. Add arugula to bowl; toss to coat. Divide among plates.
  10. The French call it loup de mer and the Italians call it branzino, but it's the same fish — Mediterranean sea bass.

Nutrition Facts

Calories386kcal
Protein48%
Fat46.54%
Carbs5.46%

Properties

Glycemic Index
59.75
Glycemic Load
0.79
Inflammation Score
-9
Nutrition Score
30.281304338704%

Flavonoids

Eriodictyol
7.26mg
Hesperetin
9.49mg
Naringenin
0.19mg
Apigenin
12.59mg
Luteolin
1.04mg
Isorhamnetin
0.64mg
Kaempferol
10.6mg
Myricetin
1.02mg
Quercetin
8.52mg

Nutrients percent of daily need

Calories:385.57kcal
19.28%
Fat:19.78g
30.43%
Saturated Fat:3.14g
19.64%
Carbohydrates:5.22g
1.74%
Net Carbohydrates:3.35g
1.22%
Sugar:1.74g
1.93%
Cholesterol:181.44mg
60.48%
Sodium:132264.11mg
5750.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.9g
91.79%
Vitamin B12:8.7µg
145.01%
Selenium:91.68µg
130.96%
Vitamin K:122.27µg
116.44%
Phosphorus:476.17mg
47.62%
Vitamin B6:0.74mg
36.93%
Vitamin C:29.35mg
35.58%
Magnesium:115.55mg
28.89%
Vitamin B3:5.03mg
25.15%
Potassium:843.35mg
24.1%
Manganese:0.47mg
23.53%
Iron:4.12mg
22.89%
Vitamin A:1131.25IU
22.62%
Vitamin B5:1.97mg
19.72%
Vitamin B1:0.26mg
17.29%
Vitamin B2:0.29mg
16.96%
Calcium:168.86mg
16.89%
Vitamin E:2.31mg
15.4%
Folate:53.79µg
13.45%
Copper:0.25mg
12.25%
Zinc:1.46mg
9.72%
Fiber:1.87g
7.48%
Source:Epicurious