Branzino – The Protein Rich Fish

Branzino – The Protein Rich Fish

It’s mild, sweet, versatile, easy to prepare, and most importantly – healthy, high in protein, packed with nutrients and low in calories.

Branzino Fish

• Cutting board
• Carving knife
• Sauté pan
• Wooden spoon
• Whisk

• 1 tbsp grape seed oil
• 1 ½ tsp salt
• 1 ½ tsp ground white pepper
• ½ cup all purpose flour
• 4 – 6 or 7 oz branzino fillets, skin on, boneless
• 1 cup white wine such as Chardonnay
• 2 cups low sodium vegetable broth
• 1 cup fresh mushrooms, quartered
• 1 tbsp fresh parsley, minced
• 1 tbsp fresh thyme, minced
• 1 fresh rosemary, minced
• 1 tsp fresh garlic, minced
• 2 oz unsalted butter (1/2 stick)

1. Heat 1 tbsp of oil in a sauté pan over medium-high heat, til almost smoking.
2. Add salt and pepper to flour, coat both sides of each fillet.
3. Sauté fillets until golden brown, 2-3 minutes each side, then keep warm on a plate covered with foil until ready to serve.
4. Add wine to the sauté pan to deglaze, and allow liquid to reduce by half, about 3-4 minutes; add broth and reduce by three-quarters, about 4-5 minutes.
5. Add mushrooms, herbs, and garlic. Stir and reduce by half, about 2-3 minutes. Remove from heat and whisk in butter.
6. Plate the fillets, top with pan sauce and serve.

344 calories
15 grams protein
26 grans fat
9 grams carbs


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