seafood1 recipes
branzino.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
European sea bassloup de mersea bass
SERVING
CALORIES
124
PROTEIN
19g
CARBS
0g
FAT
5.2g
FIBER
0g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0.10 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories124kcal—
Protein19g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.2g7%
Saturated fat1.2g6%
Trans fat0g—
Cholesterol53mg18%
Water75g—
MINERALS
Sodium68mg3%
Potassium330mg7%
Calcium15mg1%
Iron0.40mg2%
Magnesium30mg7%
Phosphorus210mg17%
Zinc0.50mg5%
Copper0.03mg3%
Manganese0.01mg0%
Selenium36µg65%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D4.0µg20%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.70mg14%
Vitamin B60.40mg24%
Folate (B9)5.0µg1%
Vitamin B123.0µg125%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 piece450g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Omega-3 fatty acids
- ✓High quality protein
- ✓Good source of Vitamin D
COOKING TIPS
In the kitchen.
- 1Excellent grilled whole
- 2Pairs well with lemon, herbs, and olive oil
STORAGE
Keep it fresh.
- Keep on ice or in the coldest part of fridge
- Use within 1-2 days of purchase
FAQ
Frequently asked questions.
What does branzino taste like?
It has a mild, sweet flavor and flaky white flesh.
Is it high in mercury?
No, it is generally considered a low-mercury fish.
Can I eat the skin?
Yes, the skin is delicious when crisped up.
How do I know if it's fresh?
Eyes should be clear, and it should smell like the sea, not 'fishy'.
Is it sustainable?
Farmed Mediterranean branzino is generally rated as a good choice.
How do I cook it whole?
Stuff with herbs and lemon, then grill or roast for 15-20 mins.
What is a good substitute?
Red snapper, sea trout, or tilapia.
Does it have many bones?
It has a standard bone structure; whole fish requires careful deboning.
Is it lean?
It is a semi-fatty fish, providing healthy fats without being too heavy.
Can I freeze it?
Yes, for up to 3 months if vacuum sealed.
RECIPES
Cook with branzino.
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