Branzino al Forno

Staff Writer
Branzino al Forno
Vic Rallo

A great Mediterranean fish. Be sure to ask the fish market take the head and scales off, as well as to butterfly and debone each fish. Sprinkle seasoned breadcrumbs, salt, pepper, olive oil, Italian parsley, and fresh lemon slices inside the fish. Bake in the oven at 350 degrees for 30 minutes. Always drink a crisp, acidic white wine with this dish. I like Benanti Bianco di Caselle 2011, Sicilia.

4
Servings
801
Calories Per Serving
Deliver Ingredients

Ingredients

  • 4 to 6 whole sea bass (1 pound each)
  • ¾ Cup seasoned breadcrumbs
  • 1/3 Cup olive oil
  • ½ Cup of Italian parsley, chopped
  • 1 lemon, thinly sliced
  • Salt and pepper

Directions

Mix the seasoned breadcrumbs, salt, pepper, Italian parsley, and olive oil together.

Place 2-3 pieces of the lemon inside the fish, as well as on top. Sprinkle the mixture inside the fish, as well as on top. Bake in the oven at 350 degrees for 30 minutes.

Branzino Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Branzino Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Nutritional Facts

Total Fat
31g
47%
Sugar
2g
N/A
Saturated Fat
6g
28%
Cholesterol
232mg
77%
Protein
108g
100%
Carbs
18g
6%
Vitamin A
293µg
33%
Vitamin B12
2µg
30%
Vitamin B6
2mg
100%
Vitamin C
18mg
29%
Vitamin D
32µg
8%
Vitamin E
7mg
37%
Vitamin K
139µg
100%
Calcium
117mg
12%
Fiber
2g
8%
Folate (food)
47µg
N/A
Folate equivalent (total)
75µg
19%
Folic acid
17µg
N/A
Iron
3mg
19%
Magnesium
249mg
62%
Monounsaturated
16g
N/A
Niacin (B3)
11mg
53%
Phosphorus
1143mg
100%
Polyunsaturated
7g
N/A
Potassium
1578mg
45%
Riboflavin (B2)
0.8mg
45.6%
Sodium
1463mg
61%
Thiamin (B1)
0.8mg
55.6%
Zinc
3mg
18%

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