Heart-Healthy Barada Bronzino with Noodles
Delight in the vibrant flavors of our **Heart-Healthy Barada Bronzino with Noodles**, a Mediterranean-inspired dish that beautifully combines nutrition and taste. This wholesome recipe features tender bronzino fillets marinated in a zesty blend of lemon juice, garlic, and the aromatic Barada spice mix, then pan-seared to perfection. Served on a bed of whole-grain noodles tossed with sautéed spinach and juicy cherry tomatoes, this dish is packed with heart-healthy ingredients like extra virgin olive oil and avocado slices. Ready in under 45 minutes, it’s an ideal choice for a flavorful, nutrient-rich dinner that’s fragrant, filling, and easy to prepare. Garnished with fresh basil and parsley, this dish transforms simple, wholesome ingredients into a stunning culinary masterpiece. Perfect for family meals or elevated weeknight dinners, it’s a must-try addition to your healthy lifestyle.
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Recipe Information
Ingredients
- 4 pieces bronzino fillets
- 2 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 2 cloves fresh garlic, minced
- 2 tablespoons Barada spice blend
- 8 ounces whole grain noodles
- 1 cup cherry tomatoes, halved
- 2 cups spinach leaves
- 1 medium avocado, sliced
- 2 tablespoons fresh basil leaves, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons parsley, chopped
Instructions
In a small bowl, mix together 1 tablespoon of olive oil, lemon juice, minced garlic, Barada spice blend, salt, and pepper.
Place bronzino fillets in a shallow dish and coat them with the spice marinade. Let the fillets marinate for 15 minutes.
While the fish is marinating, cook the whole grain noodles according to package instructions. Drain and set aside.
In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat.
Add the marinated bronzino fillets to the skillet and cook for 4-5 minutes on each side, or until the fish is opaque in the center and flakes easily with a fork. Remove from the skillet and keep warm.
In the same skillet, add the cherry tomatoes and sauté for 2-3 minutes until they begin to soften.
Add the spinach leaves to the skillet and cook until wilted, about 1-2 minutes.
Gently toss the cooked noodles into the skillet with the tomatoes and spinach, stirring to combine and heat through.
Plate the noodle mixture, top with bronzino fillets, and garnish with sliced avocado, fresh basil, and chopped parsley.
Serve immediately, enjoying a heart-healthy meal rich in nutrients and flavor.
Nutrition Facts
Calories |
1241 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.1 g | 80% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1522 mg | 66% | |
| Total Carbohydrate | 93.3 g | 34% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 8.0 g | ||
| Protein | 100.3 g | 201% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 225 mg | 17% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2954 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
