Sheet Pan Branzino with Vegetables
Sheet Pan Branzino with Vegetables - Feast like a Mediterranean vacation
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.
(Percentage of daily recommendation)
| Calorie | 558 cal. | (27 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 8.1 mg | (68 %) | ||
| Vitamin K | 32.4 μg | (54 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 20.4 mg | (170 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 6.5 μg | (217 %) | ||
| Vitamin C | 183 mg | (193 %) | ||
| Potassium | 1,976 mg | (49 %) | ||
| Calcium | 51 mg | (5 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 174 μg | (87 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 150 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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
Kitchen utensils
Preparation steps
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.
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.
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.
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.
