No Lactose, All Flavor

Sheet Pan Branzino with Vegetables

5
Average: 5 (3 votes)
(3 votes)
Sheet Pan Branzino with Vegetables

Sheet Pan Branzino with Vegetables - Feast like a Mediterranean vacation

share Share
print
bookmark_border Copy URL
Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
558
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fit aquatic dweller: branzino scores with low fat content and muscle-strengthening protein. The essential oils of the Laurel have an analgesic and anti-inflammatory effect.

Prefer to prepare with no alcohol? No problem: Simply replace the white wine with the same amount of vegetable or fish stock.

If you cannot find Branzino then try using flounder, lake trout, perch, snapper, or sole. If desired use just fillets but it's best to leave to the skin on while baking and the cooking time will likely need to be reduced. 

1 serving contains
(Percentage of daily recommendation)
Calorie558 kcal(27 %)
Protein53 g(54 %)
Fat22 g(19 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D1 μg(5 %)
Vitamin E8.1 mg(68 %)
Vitamin K32.4 μg(54 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂1.2 mg(109 %)
Niacin20.4 mg(170 %)
Vitamin B₆1.4 mg(100 %)
Folate126 μg(42 %)
Pantothenic acid1.1 mg(18 %)
Biotin6.9 μg(15 %)
Vitamin B₁₂6.5 μg(217 %)
Vitamin C183 mg(193 %)
Potassium1,976 mg(49 %)
Calcium51 mg(5 %)
Magnesium131 mg(44 %)
Iron3.4 mg(23 %)
Iodine174 μg(87 %)
Zinc1 mg(13 %)
Saturated fatty acids4.1 g
Uric acid52 mg
Cholesterol150 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
1 handful thyme
2 organic lemons
3 lbs whole Branzino Fish (ready to cook)
salt
peppers
18 ozs waxy potatoes
9 ozs Cherry tomatoes
2 green Bell pepper
2 red chili peppers
4 garlic cloves
3 shallots
4 bay leaves
6 Tbsps olive oil
5 ozs white wine
1 handful parsley
How healthy are the main ingredients?
potatoolive oilthymeparsleysaltgarlic clove
Preparation

Kitchen utensils

1 Zester

Preparation steps

1.

Wash thyme and shake dry. Rinse lemons in hot water, rub dry, peel into zests and set aside; cut fruit into thin slices. Wash fish inside and out, pat dry. Season all over with salt and pepper and stuff with thyme and lemon slices.

2.

Wash potatoes thoroughly and cut into thin slices. Wash tomatoes, peppers and chili peppers. Cut tomatoes in half. Halve peppers, remove seeds and cut into strips. Cut chili peppers into rings. Peel garlic and shallots, halve garlic, cut shallots into fine rings.

3.

Mix all vegetables with bay leaves, lemon zest and 2 tablespoons olive oil. Season with salt and pepper and spread on a large baking tray. Place the fish in the center and add the wine.

4.

Cook sea bream in preheated oven at 200 °C / 400 °F for 35-40 minutes. Meanwhile, wash parsley, shake dry, chop finely and mix with remaining oil. Drizzle fish and vegetables with parsley oil before serving.