🐟 Grilled sea bass (branzino alla griglia)

Name: Grilled sea bass (branzino alla griglia)
Total time: 25 min
Yield: 2
Cuisine: Italy · Mediterranean coast
Ingredients: 2 whole sea bass (about 400 g each), cleaned and scaled; 2 tbsp olive oil; 1 lemon (juice and wedges); 1 tbsp chopped parsley and 1 tsp dried oregano; 1 sprig of rosemary; Salt and black pepper

Origin: Italy · Mediterranean coast

330kcal

per serving · 300 g

110kcal

per 100 g

57 gProtein19 g / 100 g

10 gFat3.5 g / 100 g

0 gCarbs0 g / 100 g

Branzino alla griglia is sea bass cooked whole or butterflied over hot coals or a grill pan, brushed with olive oil and finished with lemon and fresh herbs. The skin chars and crisps, while the white flesh stays moist with a light smoky flavour. It is a seaside restaurant classic, often served simply with a herb and lemon dressing called salmoriglio.

Diets

✓

No pork

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

✓

Keto-friendly0 g carbs per 100 g

✓

High protein19 g protein per 100 g — 69% of the calories

Not vegetarianbecause of: sea bass

Not veganbecause of: sea bass

Allergens

Contains (in a typical recipe):

⚠ Fish

What it is made of

sea bassolive oillemonherbs

Recipe

2 servings25 min

Ingredients

2 whole sea bass (about 400 g each), cleaned and scaled
2 tbsp olive oil
1 lemon (juice and wedges)
1 tbsp chopped parsley and 1 tsp dried oregano
1 sprig of rosemary
Salt and black pepper

Method

Heat a grill or grill pan until very hot and oil the grate lightly.
Pat the fish dry, make 2 shallow cuts on each side, put rosemary inside and season with salt and pepper.
Brush the fish with 1 tsp of the oil and grill for 5–7 minutes per side without moving it, until the skin is charred and the flesh flakes.
Whisk the remaining oil with lemon juice, parsley and oregano.
Spoon the dressing over the fish and serve with lemon wedges.

How to make it lighter

Grilling needs very little oil — brush it on rather than pouring.
Make the dressing with more lemon than oil for the same bright flavour with fewer calories.
Serve with grilled vegetables or a tomato salad instead of fries.

History

Grilling whole fish over wood or charcoal is one of the oldest cooking methods on the Italian coast, and sea bass is among the most popular fish for it. Many coastal regions have their own version of the oil, lemon and herb dressing poured over the fish. Today grilled branzino is found on menus across Italy and well beyond.

Count it in one photo

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →