High Protein Barada Bronzino with Noodles
Elevate your dinner with this **High Protein Barada Bronzino with Noodles**, a flavorful and nutritious meal that's perfect for seafood lovers and health-conscious eaters alike. Featuring tender, oven-baked Bronzino fillets brushed with a zesty mix of olive oil, lemon, garlic, and fresh dill, this recipe delivers a burst of Mediterranean-inspired flavors. Served atop a bed of whole-grain spaghetti tossed with sautéed spinach, blistered cherry tomatoes, and a sprinkle of Parmesan cheese, this dish combines wholesome ingredients with vibrant textures. In just 40 minutes, you’ll have a balanced, protein-packed meal that’s as appealing to the eye as it is to the palate. Perfect for a weeknight dinner or a special occasion, this recipe is also rich in essential nutrients like omega-3s, fiber, and vitamins. Serve with a garnish of extra dill and a dash of red pepper flakes for a gourmet touch!
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Recipe Information
Ingredients
- 4 pieces Bronzino fish fillets
- 2 tablespoons Olive oil
- 1 whole Lemon
- 3 cloves Garlic cloves
- 2 tablespoons Fresh dill
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 8 ounces Whole-grain spaghetti noodles
- 4 cups Spinach leaves
- 1 cup Cherry tomatoes
- 1 cup Parmesan cheese
- 0.5 teaspoon Red pepper flakes
Instructions
Preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper and place the Bronzino fillets skin side down.
In a small bowl, mix olive oil, the juice of one lemon, minced garlic, fresh dill, salt, and black pepper.
Brush the olive oil mixture generously over the fillets, ensuring they are well coated.
Place the baking sheet in the preheated oven and bake the Bronzino for 15-18 minutes or until cooked through and flaky.
While the fish is baking, cook the whole-grain spaghetti noodles according to package instructions, then drain and set aside.
In a large skillet over medium heat, add a tablespoon of olive oil and sauté spinach leaves until wilted.
Add cherry tomatoes to the skillet, cooking until they begin to blister, about 3-4 minutes.
Stir the cooked noodles into the skillet with the spinach and tomatoes, tossing to combine.
Sprinkle the mixture with grated Parmesan cheese and red pepper flakes, tossing again.
Serve the baked Bronzino fillets over the prepared noodle mixture, garnishing with extra dill if desired.
Nutrition Facts
Calories |
1411 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.2 g | 86% | |
| Saturated Fat | 24.8 g | 124% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 289 mg | 96% | |
| Sodium | 3316 mg | 144% | |
| Total Carbohydrate | 84.5 g | 31% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 7.9 g | ||
| Protein | 130.8 g | 262% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 1148 mg | 88% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2821 mg | 60% | |
*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.
