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Roasted Branzino in Eggplant & Tomato

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 410
Protein 38g
Fat 15g
Carbs 18g
Total Time 50 minutes

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Whole Roasted Branzino Recipe

Ingredients

Whole Roasted Branzino
Ingredients for 5 servings

  • Branzino
    • 2 branzino fillet (or sea bass), already gutted (~4lb)
    • 2 tablespoons olive oil
    • 4 garlic cloves, minced
    • pinch of sea salt & pepper
    • 1/2 lemon, sliced
    • 4 sprigs fresh rosemary
    • 4 sprigs fresh thyme
    • 4 sprigs fresh oregano
  • Sauce
    • 2 tablespoons olive oil
    • 3 garlic cloves, minced
    • 1 small onion, diced
    • 1 medium red bell pepper, diced
    • 2 cups cherry tomatoes, halved
    • 1 medium eggplant, diced
    • 1 tablespoon The Fit Cook Land (or dried oregano)
    • 1 1/2 cups dry white wine
    • 2 cups seafood stock (or no salt added chicken broth)
    • 2 tablespoons no salt added tomato paste
  • Garnish (optional)
    • 2 tablespoons capers
    • 1/3 cup Kalamata olives
Steps
  1. Set oven to 420F/216C.
  2. Dice up the eggplant.   Add a few pinches of sea salt to the eggplant and allow them to rest for 15 – 20 minutes at room temperature.  Set aside.
  3. Descale the branzino using the back of a butter knife or chef’s knife.  Scrape against the scales so they pop off.  Cut off the fins on the top and the sides as well. Once both sides have been descaled, then rinse the fish under cold water.
  4. Mix olive oil, garlic and sea salt & pepper.  Brush the inside of the gutted branzino with the mix.  Then stuff with half lemon slices (so they fit perfectly inside the fish) and fresh herbs.
  5. For the top of the fish that will be facing up, cut three slits along the side of the fish in the direction scales, this is called scoring.  Brush the remaining olive oil mix on the outside and then add a final pinch of sea salt and pepper.  Set aside.
  6. Set a large pan/skillet on medium heat, and once hot add olive oil, garlic, onion, and bell pepper.  Cook for about 3 minutes until the onions soften, turn brown and translucent.  Add the eggplant and cherry tomatoes and continue to cook for an additional 2 minutes.  Sprinkle in The Fit Cook Land seasoning while it cooks.
  7. Pour in the white wine, stir and then let everything simmer for 3 to 5 minutes, or until the wine is reduced by half.  Use the back of a spatula to gently explode the tomatoes as they soften.
  8. Pour in the seafood stock and the tomato paste.  Stir and bring to a gentle simmer (and reduce the heat to low if needed), then partially cover the skillet and cook for 12 – 15 minutes.  After 15 minutes, it should almost be stew like, rich and creamy.  Turn the heat off the skillet.
  9. Add the branzino to the top of the eggplant mix, then place in the oven.  Bake for 20 – 25 minutes.
    Branzino in Eggplant & Tomato
  10. After roasting, sprinkle in capers and Kalamata olives if desired.  Peel back the skin of the branzino and ENJOY the succulent flesh with the roasted eggplant and tomato.
    Branzino in Eggplant & Tomato

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Calories
410
Protein
38g
Fat
15g
Carbs
18g
Sodium
270mg
Fiber
5g
Sugar
8g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.