Branzino with Broccoli Rabe

Mediterranean Nutritionist

Branzino with Broccoli Rabe

Branzino is a popular fish in the Mediterranean area. The secret to delicious branzino, or any fish for that matter, is to not overcook. In general, for fully-cooked pieces of fish, the rule of thumb is 10 minutes total per inch of thickness of the fillet. If branzino isn’t available substitute red snapper or Chilean seabass.

  1. One recipe Braised Broccoli Rabe
  2. 1/4 cup all-purpose flour
  3. 1/4 cup extra-virgin olive oil
  4. 4 garlic cloves, peeled and roughly chopped
  5. Four 6-ounce fillets branzino
  6. 1/2 teaspoon crushed red pepper flakes
  7. 1/2 cup dry white wine, such as chardonnay
  8. 2 teaspoons fresh lemon juice
  9. 2 tablespoons fresh oregano
  10. 1/4 teaspoon kosher salt
  11. 1/4 teaspoon freshly ground black pepper

Place flour in a shallow dish. In a large skillet heat the olive oil over medium heat. Add the garlic and red pepper flakes and cook for 1 minute, but do not brown the garlic. Meanwhile, flour both sides of the fish fillets and place them in the skillet, skin-side up. Cook for about 4 minutes. Turn the fish, pour in the white wine, cover, and cook for 4 more minutes. Uncover, and continue to cook for about 2 more minutes or until when a fork twisted in the center of the fillet the flesh separates easily. Remove the fish to a platter with the braised broccoli rabe. In the same skillet, turn the heat to medium-high. Add the lemon juice, oregano, salt, and pepper. Scrape the pan with a wooden spoon and swirl the pan juices until slightly thickened. Pour the pan sauce over the fish.

Serves 4


Per 6-ounce serving:
  1. Calories: 432
  2. Fat: 25 g (<1 g EPA, 1 g DHA, <1 g ALA)
  3. Saturated Fat: 4 g
  4. Cholesterol: 70 mg
  5. Sodium: 231 mg
  6. Carbohydrate: 13 g
  7. Dietary Fiber: 4 g
  8. Sugars: <1 g
  9. Protein: 37 g