Healthy Recipes

Flavor-Packed Sauteed Branzino Recipe with Mushrooms

Branzino is a fish with a funny name, but serious protein and flavor.

Nick Ferrari
Calories 344
Protein 15g
Fat 26g
Carbs 9g
Nick Ferrari

I’ll forgive any initial aversion you might have to this dish. Branzino kind of sounds like a Jersey Shore character, tacky enough to kill anyone’s appetite. So let’s educate you: Branzino is actually a highly regarded European fi sh often marketed as Mediterranean sea bass, and it’s been growing in popularity as a seafood protein in restaurants.

Sauteed Branzino with Mushrooms
You'll need
  • 1 tbsp grapeseed oil
  • 1½ tsp salt
  • 1½ tsp ground white pepper
  • ½ cup all-purpose flour
  • 4 (6-7 oz) branzino fillets; skin on, boneless
  • 1 cup white wine, such as Chardonnay
  • 2 cups low-sodium vegetable broth
  • 1 cup fresh mushrooms, quartered
  • 1 tbsp fresh parsley, minced
  • 1 tbsp fresh thyme, minced
  • 1 tsp fresh rosemary, minced
  • 1 tsp fresh garlic, minced
  • 2 oz unsalted butter

It’s mild, sweet, versatile, easy to prepare, and—most important for you—healthy: high in protein, packed with nutrients, and low in calories. It’s best when it’s hot right out of the pan, but stores well in Tupperware for a cold leftover.

1. Heat 1 tbsp of oil in a sauté pan over medium-high heat, till almost smoking.
2. Add salt and pepper to flour; coat both sides of each fillet.
3. Sauté fillets until golden brown, 2–3 minutes each side, then keep warm on a plate covered with foil until ready to serve.
4. Add wine to the sauté pan to deglaze, and allow liquid to reduce by half, about 3–4 minutes; add broth and reduce by three-quarters, about 4–5 minutes.
5. Add mushrooms, herbs, and garlic. Stir and reduce by half, about 2–3 minutes. Remove from heat and whisk in butter.
6. Plate the fillets, top with pan sauce and serve. Enjoy!