Mediterranean Diet Barada Bronzino with Noodles
Elevate your dinner table with this Mediterranean Diet Barada Bronzino with Noodles recipe—an irresistible combination of fresh, wholesome flavors and healthy ingredients. This dish centers around tender, crispy-skinned Bronzino fillets, seared to golden perfection and then baked with delicate slices of lemon for a zesty flavor infusion. Paired with a bed of hearty whole wheat noodles tossed with sautéed baby spinach, juicy cherry tomatoes, and fragrant garlic, this recipe is a feast for both the eyes and the palate. Finished with a drizzle of extra virgin olive oil, a squeeze of fresh lemon juice, and a sprinkle of parsley, it’s a heart-healthy, Mediterranean-inspired delight that comes together in just 35 minutes. Perfect for a light yet satisfying meal, this recipe will transport you straight to the sun-soaked shores of the Mediterranean.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces Bronzino fish fillets
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 tablespoons Olive oil
- 1 medium Lemon
- 2 tablespoons Fresh parsley
- 1 large Garlic clove
- 10 pieces Cherry tomatoes
- 8 ounces Whole wheat noodles
- 2 cups Baby spinach
Instructions
Preheat the oven to 400°F (200°C).
Rinse the Bronzino fillets under cold water and pat them dry with paper towels. Season both sides with salt and black pepper.
Heat 2 tablespoons of olive oil in an oven-safe skillet over medium heat. Add the fish fillets, skin side down, and sear for 3 minutes until the skin is crispy. Flip the fillets and sear the other side for 2 minutes.
Slice half of the lemon into thin rounds and reserve the other half for juice. Place the lemon slices on top of the fish fillets. Transfer the skillet to the preheated oven and bake for 10 minutes until the fish is cooked through.
While the fish is baking, bring a pot of salted water to a boil. Add the whole wheat noodles and cook according to package instructions until al dente. Drain and set aside.
Chop the fresh parsley and mince the garlic clove. Halve the cherry tomatoes.
In a large saucepan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
Add the cherry tomatoes and baby spinach to the saucepan, and cook for 3 minutes until the spinach is wilted and tomatoes are slightly softened.
Add the cooked noodles to the saucepan and toss with the vegetables. Squeeze the reserved lemon juice over the noodles and add half of the chopped parsley. Toss to combine well.
Serve the bronzino fillets over a bed of the prepared noodles. Garnish with the remaining parsley and additional lemon wedges if desired.
Nutrition Facts
Calories |
929 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.7 g | 62% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 2531 mg | 110% | |
| Total Carbohydrate | 78.2 g | 28% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 6.9 g | ||
| Protein | 56.7 g | 113% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 177 mg | 14% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1355 mg | 29% | |
*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.
