Lemon Soy Roasted Branzino Recipe - The Woks of Life (2024)

FAQs

Should I wash branzino before cooking? ›

Rinse the branzino and pat dry with paper towels. Drizzle the outside of the fish with olive oil, and sprinkle with salt and pepper. Place the lemon slices in the cavity of the fish, and stuff with a few sprigs of fresh parsley. Place the fish on the hot grill pan.

Branzino, also known as Eurpoean or Mediterranean sea bass, is a beautiful white fish native to the western and southern coasts of Europe, as well as the northern coasts of Africa. The light, flaky white flesh of branzino has a delicate, slightly sweet taste that lends itself well to a variety of flavors.

Great Source of Vitamin D

In fact, a single serving of branzino makes up a little under half of the recommended daily intake. Vitamin D is useful for many bodily functions, the most noteworthy of them being speeding up your metabolism, decreasing your risk for certain types of cancer, and boosting your immune system.

Remove the scales from fish if a recipe calls for it, but leave your fish unrinsed to prevent your kitchen from becoming a breeding ground for germs.

In a 3-quart bowl, soak fish in milk for 15-20 minutes. The casein protein in milk binds to the trimethylamine in the fish flesh, reducing the “fishy” odor.

Branzino, also known as European sea bass, is a fish that is low in mercury, making it safe to eat while pregnant.

Branzino on the other hand is, is in fact a member of the Moronidae family, also called "temperate basses." Where branzino proves light and sweet with the ability to soak in flavors, Chilean sea bass has a more meaty texture and pronounced buttery flavor.

In fact, branzino is almost always served whole; it's not an especially large fish, has very few bones, and is firm enough to hold its shape when stuffed and grilled or baked. Cooked this way, the flaky, sweet flesh stays moist while the nutrient-rich skin becomes crisp and delicious.

Branzino is a high-quality fish, making it both an excellent choice and an expensive one. If home cooks can't find branzino (or want a cheaper alternative), look for a similar mild, flaky white fish. Many types of fish make fine substitutes for branzino, including black sea bass, flounder, sole, tilapia and cod.

Light and flaky cuts of fish like sea bass or branzino pair well with a light and zippy white wine like Sauvignon Blanc, Grüner Veltliner, or Pinot Grigio. Fish with a heavier texture like tuna or salmon pair well with a rich white wine like oaked Chardonnay, or even a light red wine like Pinot Noir.

How often can you eat branzino? ›

The FDA recommendation is consumption of eat 2-3 servings a week for European sea bass, and is categorized under the "best choice" section regarding mercury levels. Lastly, branzino is a naturally rich source of minerals including selenium, iodine, calcium, zinc, potassium, phosphorus, and magnesium.

This lean fish filet comes with a mild, slightly sweet flavor. It's perfect for crispy-skin pan fried recipes or baking in the oven. Seatopia's ASC Certified Branzino are farmed by Gümüşdoğa on on a clean antibiotic free, chemical free diet in the deep azure waters of the Adriatic Sea.

Cleaning and Handling Your Branzino

Most fishmongers will clean and scale the fish for you, but if you're up for the task: Use a sharp knife to make a cut from the belly towards the head. Remove the innards and rinse the cavity with cold water.

We recommend not rinsing unless you need to rinse off any scales. Pat dry with paper towels whether you rinse or not. Preheat the oven to 450°F for fillets and steaks or 350°F for dressed fish. Even thickness: Place the fish in a single layer in a greased shallow baking pan (like a baking sheet).

Give your frozen fish a quick rinse and thorough drying

This will remove the thin layer of ice crystals on the outside of the filet that would otherwise prevent the outside from browning. Once you rinse them, make sure to thoroughly dry them with a paper towel to remove any excess moisture.

Soaking fish in brine or water before cooking to remove any muddy taste is not necessary. We prefer never to wash or soak whole or filleted fish in water or any other solution (except a marinade) before cooking as it affects the texture, and ultimately, the flavour of the fish.