Low Sodium Barada Bronzino with Noodles
Elevate your weeknight dinner with this Low Sodium Barada Bronzino with Noodles—a heart-healthy dish that doesn’t skimp on flavor! Featuring tender, perfectly baked branzino fillets seasoned with zesty lemon and aromatic garlic, this recipe pairs beautifully with a bed of whole wheat noodles tossed in a vibrant medley of sautéed cherry tomatoes, red bell peppers, and fresh baby spinach. A splash of white wine vinegar and unsalted chicken broth adds a subtle tang and rich depth, while fresh parsley ties everything together with a fragrant, herbaceous finish. Ready in under an hour, this low-sodium seafood delight is perfect for those seeking a wholesome, Mediterranean-inspired meal packed with nutrients and gourmet flair.
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Recipe Information
Ingredients
- 4 fillets Branzino fillets
- 1 whole Lemon
- 2 tablespoons Olive oil
- 0.5 cup Fresh parsley
- 3 cloves Garlic cloves
- 0.5 teaspoon Black pepper
- 8 ounces Whole wheat noodles
- 1 cup Cherry tomatoes
- 1 whole Red bell pepper
- 2 cups Baby spinach
- 1 cup Unsalted chicken broth
- 2 tablespoons White wine vinegar
Instructions
Preheat your oven to 400°F (200°C).
Zest the lemon and then cut it in half. Slice one half into thin slices and squeeze the juice from the other half. Set aside.
Mince the garlic cloves and chop the fresh parsley finely.
Season the branzino fillets with lemon zest, black pepper, and half of the minced garlic. Place a couple of lemon slices on each fillet.
Heat a tablespoon of olive oil in an oven-proof skillet over medium-high heat.
Once the oil is shimmering, carefully add the branzino fillets, skin side down, and sear for about 2-3 minutes until the skin is crispy.
Transfer the skillet to the preheated oven and bake for 8-10 minutes or until the fish is cooked through and opaque.
While the fish is baking, bring a pot of water to a boil and cook the whole wheat noodles according to package instructions. Drain and set aside.
Dice the red bell pepper and halve the cherry tomatoes.
In the same pot used for noodles, add the remaining tablespoon of olive oil and sauté the remaining garlic over medium heat until fragrant, about 1 minute.
Add the diced red bell pepper, halved cherry tomatoes, and baby spinach. Cook until the vegetables are slightly softened, about 3-4 minutes.
Pour in the unsalted chicken broth and white wine vinegar, stirring to combine. Simmer for another 2-3 minutes.
Return the cooked noodles to the pot and toss them with the vegetable mixture until evenly coated.
Serve the noodles in individual bowls, placing a baked branzino fillet on top of each portion.
Garnish with chopped fresh parsley and an extra squeeze of lemon juice if desired.
Nutrition Facts
Calories |
1173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.8 g | 64% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 344 mg | 15% | |
| Total Carbohydrate | 88.1 g | 32% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 10.8 g | ||
| Protein | 100.0 g | 200% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 292 mg | 22% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2430 mg | 52% | |
*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.
