Oven Roasted Branzini | Healthy One Pan Recipe

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The Branzino is one of the most flavorful white fish. It’s high in protein and rich in omega-3 fatty acids. The flesh is delicate yet it is difficult to overcook, in my opinion. Cooking these whole fish stuffed and on top of the vegetables helps to also keep the fish moist. This recipe is easy to pull together which makes it a perfect lunch or a delicious dinner. Gluten-free lovers and Keto-dieters will both enjoy this wholesome and healthy meal. I hope you will make this recipe and enjoy it as much as we do. Happy Cooking!

Try these favorite fish recipes:

Broiled Boneless Steak Salmon | Lemon Herbed Vinaigrette

Salmon Rockefeller | No Butter Version

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Oven Roasted Branzini | Healthy One Pan Recipe

Whole branzini is super delicious fish and when paired with vegetables they are a perfect healthy lunch or dinner.

Course Dinner, Gluten-free, Healthy, Lunch
Cuisine American, Baked, Fish, Healthy, Mediterranean
Keyword Best marinade for fish, best seasoning for fish, Branzino, Healthy Recipes, How long to bake Branzino, How to cook whole Branzino, How to make perfect whole branzino, Keto Friendly recipes, Ketogenic, Seafood, What is Branzino
Prep Time 10 minutes
Cook Time 30 minutes
Marinating Time: 15 minutes
Total Time 55 minutes
Servings 3 People
Calories 787 kcal
Author Yasmin Jackson

Ingredients

  • 3 pounds whole Branzino fish cleaned, rinsed and dried
  • 1 1/2 teaspoons sea salt or kosher (adjust for your diet). https://amzn.to/31PfnBF

FOR THE VEGETABLES:

  • 2 – 3 medium carrots cleaned and sliced diagonally 1/2 inch thickness
  • 8 -10 ounces grape or cherry tomatoes
  • 2 small idaho or russet potatoes peeled and diced 1/2 inch thickness
  • 1 large onion peeled and sliced (reserving some for stuffing the fish)
  • 2 cloves garlic sliced
  • 2 tablespoons capers rinsed. https://amzn.to/3wt0enM
  • 1/2 lemon cut into 6 slices (cut into 3 slices and then halved each slice)
  • 2 – 3 sprigs fresh rosemary
  • 1/2 cup chicken broth (can sub white wine). https://amzn.to/3wxYolG

FOR THE MARINADE:

  • 1/4 cup extra virgin olive oil https://amzn.to/3mmeN7S
  • 1 1/2 lemons juiced and zested
  • 1 clove garlic crushed or finely minced
  • 1 1/2 tablespoons fresh oregano finely chopped/minced
  • 1/4 – 1/2 teaspoon sea salt or kosher. Adjust for your diet
  • 1 teaspoon freshly ground black pepper https://amzn.to/3fM7SUc
  • 1 teaspoon sweet paprika (can sub hot Hungarian or smoked paprika) https://amzn.to/39JWAvS

Instructions

Let's Make The Marinade:

  1. Add all the marinade ingredients into a measuring cup or bowl. Whisk together until combined. Set aside.

Let's Season the Branzini:

  1. Optional: Cut 2 to 3 scores on one side of each fish.

  2. Use the 1 1/2 teaspoons salt to season the Branzini all over including inside the cavity.

Preheat Oven 425F Degrees: Use the roast setting if your oven has this feature.

Let's Season the Vegetables:

  1. Add the carrots, tomatoes, potatoes, garlic, most of the onions (reserving a handful to stuff the fish) to a sheet pan lined with parchment paper. Add half the capers. Use 2 to 3 teaspoons of the marinade to season the veggies. Mix the veggies to coat with the marinade.

  2. Place the seasoned Branzini on top of the vegetables.

  3. Stuff each Branzino cavity with a few pieces of the onion slices, 2 pieces of the sliced lemons, some capers and a sprig of rosemary.

  4. Pour the marinade all over the branzini, pat gently. If you scored the fish, make sure to face the scored sides facing the top.

  5. Pour the chicken broth on top of the vegetables. Allow the fish to marinade for 15 minutes.

    Note: Don't pour the broth on the fish.

15 Minutes Later, Let's Roast.

  1. Place the sheet pan in the over. Roast the fish for 25 to 30 minutes until the vegetables are cooked through and the fish remains moist and flaky.

    Note: I usually like to check for doneness 25 minutes into the cooking. The size of the fish plus the stuffing determine cook time.

  2. Remove the pan from the oven. Serve hot and enjoy!

Recipe Notes

Tutorial Video Available: Oven Roasted Branzini | Healthy One Pan Recipe

Nutritional Information will vary depending on serving size.

Don’t like whole Branzino, you can sub Branzino filet.

Nutrition Facts
Oven Roasted Branzini | Healthy One Pan Recipe
Amount Per Serving
Calories 787 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 5g31%
Cholesterol 227mg76%
Sodium 2353mg102%
Potassium 2453mg70%
Carbohydrates 46g15%
Fiber 9g38%
Sugar 10g11%
Protein 97g194%
Vitamin A 17395IU348%
Vitamin C 58mg70%
Calcium 184mg18%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
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