Healthy Recipes

You Can Gain Mass and Have Your Fish Too

Break out of your fish comfort zone, and go Mediterranean.

by
branzino
Calories 389
Protein 46g
Fat 20g
Carbs 13g

It's time to broaden your fish horizons, especially if your one to go straight for the canned tuna or salmon. Loup de mere, which is more commonly known as branzino is just as healthy as your canned tuna. Packed with omega-3 fatty acids and protein, you'll still be hitting your macro count. 

Whole Grilled Loup De Mere Servings: 2
You'll need
  • 1 whole loup de mere or branzino, about 1/2 pound
  • 1 tbsp olive oil for brushing
  • 1 small handful of torn fresh herbs (dill, mint, parsley or chives)
  • Ladolemono to taste
  • For The Ladolemono, yields 1 qt
  • 8 oz lemon juice
  • 1 oz dijon mustard
  • 1 oz garlic puree
  • 1/2 tsp dry Greek oregano
  • 18 oz extra virgin olive oil

This European seabass is considered a high-quality fish in Italian, Spanish, and Greek dishes -- no wonder why the Mediterranean diet is so healthy.

Directions 
1. Stand the fish upright, belly down. Cut down on either side of the spine going all the way through. Snip the spine just below the head and just above the tail, and remove the skeleton in one piece.
2. Brush with olive oil and season with salt and pepper. On a very hot charcoal, gas grill or ridged griddle pan, grill for about 10 minutes total, turning over once until charred. Immediately transfer to a platter, drizzle with a liberal amount of Ladolemono and serve.
3. For the Ladolemono: Combine all except olive oil in large mixing bowl. Whisk thoroughly. Slowly drizzle in oil while mixing to ensure even distribution.
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