Branzino al Forno
Branzino al Forno is a classic Italian dish featuring a whole roasted sea bass, typically seasoned with simple, fresh ingredients like lemon, garlic, rosemary, and olive oil. Originating from coastal regions, particularly in the Mediterranean, it celebrates the natural flavor of the fish with minimal preparation.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving provides around 250-350 calories, along with essential nutrients like vitamin D, selenium, and B vitamins.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 60 g |
| Carbs | 2 g |
| Fat | 22 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 250 mg |
| Potassium | 800 mg |
| Phosphorus | 600 mg |
| Selenium | 65 mcg |
| Vitamin B12 | 8 mcg |
| Niacin (B3) | 12 mg |
| Vitamin D | 10 mcg |
| Omega-3 (EPA+DHA) | 1.5 g |
| Magnesium | 80 mg |
Per 1 whole fish (approx. 350-400 g, edible portion) · estimated, varies by recipe
💡 What's interesting
Culturally, serving the fish whole is a symbol of abundance and celebration in Italian cuisine, often featured at family gatherings. Nutritionally, it's a standout for its heart-healthy fats and high-quality protein, making it a cornerstone of the Mediterranean diet.
