Oven-Baked Branzino with Fresh Vegetables
Category: Main Dishes
Servings: 2
Ingredients
| Ingredient | Quantity |
|---|---|
| Branzino (European bass) | 800g |
| Onion | 1 |
| Carrots | 2 |
| Celery stalks | 3 |
| Garlic | 1 clove |
| Bay leaf | 1 |
| Cherry tomatoes | 250g |
| Fresh parsley | To taste |
| Extra virgin olive oil | To taste |
| Fine sea salt | To taste |
| Black pepper | To taste |
| Fresh basil | To taste |
Instructions
To make the Oven-Baked Branzino with Fresh Vegetables, begin by preparing the vegetables. Start by peeling and chopping the onion, carrots, and celery into coarse, bite-sized pieces. Then, halve the cherry tomatoes and roughly chop the parsley. These vegetables will form the base for roasting, which complements the delicate flavors of the fish.
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Prepare the Vegetables:
Take a baking tray and spread the chopped onion, carrots, celery, and halved cherry tomatoes evenly on the surface. Drizzle generously with extra virgin olive oil, ensuring everything is lightly coated. Season with a pinch of fine sea salt and freshly cracked black pepper to enhance the natural sweetness of the vegetables. -
Roast the Vegetables:
Preheat your oven to 180°C (350°F) in static mode (conventional heat). Place the tray of vegetables in the preheated oven and allow them to cook for about 10 minutes. This initial roasting step brings out the flavors and creates a savory base for the fish. -
Prepare the Branzino:
While the vegetables are roasting, it’s time to prepare the branzino. If you haven’t done so already, clean the fish by removing the scales and gutting it. Run the edge of a knife along the back of the fish, gently scraping to remove the scales. Cut off the fins from the back, sides, and belly of the fish. -
Season the Fish:
Once cleaned, make a small incision along the belly of the fish and place a pinch of salt and a single bay leaf inside for added flavor. This subtle seasoning infuses the flesh with a delightful herbal note as it bakes. -
Bake the Fish:
After the vegetables have roasted for 10 minutes, carefully place the prepared branzino on top of the vegetables on the same baking tray. Drizzle a little more olive oil over the fish, ensuring it’s lightly coated. Return the tray to the oven and bake for an additional 15 minutes. During this time, the fish will cook through, and the vegetables will continue to soften and caramelize, making for a flavorful combination. -
Finishing Touches:
Once the branzino is cooked to perfection (the flesh should be opaque and easily flake with a fork), remove the tray from the oven. Scatter some freshly chopped basil over the top of the fish and vegetables for a final burst of freshness and color. The basil adds a lovely aromatic touch that pairs wonderfully with the delicate flavor of the branzino. -
Serve and Enjoy:
Serve the oven-baked branzino alongside the roasted vegetables, ensuring each bite is a medley of flavors from the tender fish and perfectly cooked, aromatic vegetables. Garnish with a few more sprigs of parsley for added freshness. This simple yet elegant dish is a perfect centerpiece for a light dinner or a special occasion.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~350 kcal |
| Protein | ~40g |
| Fat | ~18g |
| Carbohydrates | ~15g |
| Fiber | ~4g |
| Sodium | ~450mg |
| Sugars | ~8g |
This Oven-Baked Branzino is not only a delightful meal but also a healthy option. The fish is rich in protein, low in fat, and packed with omega-3 fatty acids, while the vegetables add fiber, vitamins, and antioxidants. Perfect for those looking for a light yet fulfilling dish!
Enjoy this Mediterranean-inspired meal, which is as nutritious as it is delicious—simple yet full of flavor!
