italianpescatariansea bassoven-roastedbeginnerweeknight

Branzino al Forno

Name: Branzino al Forno
Prep time: 10 min
Cook time: 17 min
Total time: 30 min
Yield: 2
Cuisine: Italian
Ingredients: 2 x 350 g whole sea bass, cleaned and scaled; 1 lemon; 2 garlic cloves, thinly sliced; 10 g flat-leaf parsley, roughly chopped; 20 ml extra-virgin olive oil; 4 g fine sea salt; 1 g black pepper; 250 g cherry tomatoes; 80 g pitted black olives; 20 g capers, drained; 60 ml dry white wine; 10 ml extra-virgin olive oil

This roasted branzino is light, fragrant, and full of Mediterranean flavor. The fish stays moist and delicate while the tomatoes collapse into a bright, briny sauce with olives, capers, garlic, and white wine.

30 min

2 servings

482 kcal

Italian

Ingredients

For the fish

2 x 350 gwhole sea bass, cleaned and scaled
1lemon
2garlic cloves, thinly sliced
10 gflat-leaf parsley, roughly chopped
20 mlextra-virgin olive oil
4 gfine sea salt
1 gblack pepper

For the roasting tray

250 gcherry tomatoes
80 gpitted black olives
20 gcapers, drained
60 mldry white wine
10 mlextra-virgin olive oil

Instructions

1
Preheat the oven to 220 C. Pat the sea bass very dry inside and out with kitchen paper; this helps the skin roast rather than steam. Thinly slice half the lemon and cut the other half into wedges for serving.
2
Make 2-3 shallow diagonal slashes on each side of the fish so the heat penetrates evenly. Rub the fish all over and inside the cavity with the olive oil, salt, and black pepper. Stuff the cavities with the sliced garlic, half of the chopped parsley, and the lemon slices.
3
Spread the cherry tomatoes, olives, and capers in a roasting tray large enough to hold the fish in a single layer. Add the white wine and olive oil, then place the fish on top. This keeps the fish lifted slightly and lets the tomato juices flavor it as it roasts.
4
Roast for 16-18 minutes, depending on the thickness of the fish, until the flesh at the thickest part turns opaque and flakes easily with a knife. The tomatoes should be softened and lightly burst, and the wine should reduce into a light pan sauce.
5
Remove the tray from the oven and let the fish rest for 3 minutes so the juices settle and the flesh firms slightly for easier serving.
6
Transfer each fish to a plate or platter. Spoon over the roasted tomatoes, olives, capers, and pan juices. Finish with the remaining parsley and serve with the lemon wedges.

Nutrition per serving

482 kcal

Calories

43g

Protein

Carbs

28g

Fat

Fiber

Notes

•Ask the fishmonger to clean and scale the sea bass to keep this a true 30-minute beginner recipe.
•If your fish are larger than 350 g each, add 2-4 minutes of roasting time and check doneness near the backbone.
•Serve with crusty bread, roast potatoes, or a simple green salad to catch the flavorful juices.
•Do not over-salt: olives and capers already contribute plenty of salinity.

Background

Branzino al forno is a classic Italian way of preparing Mediterranean sea bass, especially popular in coastal regions where whole fish cooking is part of everyday home cuisine. Roasting the fish with olive oil, lemon, wine, and pantry ingredients like olives and capers reflects the simple, ingredient-led style of central and southern Italian cooking.

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