Branzino al Cartoccio
Branzino al Cartoccio is a classic Italian dish where whole Mediterranean sea bass (branzino) is baked in a sealed parchment paper parcel, or 'cartoccio'. The fish is typically seasoned with lemon, herbs like rosemary and thems, garlic, and sometimes capers or olives, which steam inside the packet to infuse the delicate, flaky white fish with bright, aromatic flavors. This gentle cooking method is a hallmark of coastal Italian cuisine, particularly in regions like Liguria and Tuscany.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, providing lean protein and healthy omega-3 fatty acids from the fish. A typical serving is relatively low in calories, generally ranging from 250 to 350 kcal, and is a good source of vitamins like B12 and minerals like selenium.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 34 g |
| Carbs | 2 g |
| Fat | 8 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 350 mg |
| Potassium | 450 mg |
| Phosphorus | 320 mg |
| Selenium | 55 mcg |
| Vitamin D | 10 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
| Magnesium | 40 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
The 'al cartoccio' (in parchment) technique is a unique culinary method that acts as a mini-oven, steaming the fish in its own juices and aromatics to preserve moisture and nutrients without added fat. Nutritionally, it's an excellent way to enjoy a complete, heart-healthy protein source with minimal processing.
