Branzino al Sale
Cena • Italia
Informazioni su Branzino al Sale
Sea bass baked in a salt crust
How to Make Branzino al Sale (Traditional & Healthy Version)
Branzino al Sale, or Salt-Baked Sea Bass, is a quintessential Italian seafood dish celebrated for its simplicity and remarkable flavor. Originating from the coastal regions of Italy, especially Liguria and Sicily, this traditional recipe uses the natural moisture and delicate taste of branzino (European sea bass), encasing the fish in a salt crust that seals in juices and aromas. The result is a moist, tender fish with a subtly briny accent and a clean, pure flavor profile that embodies the essence of Mediterranean cooking. The salt crust is cracked tableside, releasing a cloud of aromatic steam—a true showstopper for any dinner occasion. This authentic Italian recipe for Branzino al Sale is naturally low in fat and carbohydrates, making it an excellent choice for calorie-conscious diners. The method avoids the use of oils or heavy sauces, relying on the inherent richness of the fish and the gentle infusion of fresh herbs and citrus. Branzino al Sale is a favorite throughout Italy for festive gatherings, Sunday family dinners, or elegant meals, and its straightforward preparation makes it accessible to home cooks everywhere. Enjoy this healthy and delicious dish that highlights Italy's love for quality ingredients and minimalistic cooking techniques.
Ingredients(for 1 whole branzino per person (approx. 350-400g each))
- 2 fish (350-400g each) Whole branzino (sea bass), cleaned and scaled (spigola)
- 1.5 kg Coarse sea salt (sale grosso)
- 1 Fresh lemon (cut into slices)
- 1 small bunch Fresh parsley (prezzemolo)
- 4 sprigs Fresh thyme or rosemary (timo o rosmarino)
- 2 Egg whites (lightly beaten, to help salt bind)
- to taste Black pepper (freshly ground)
- 1 tablespoon Extra virgin olive oil (for drizzling after baking) - optional
Instructions
- 1
Preheat your oven to 200°C (390°F). Rinse the branzino under cold water and pat dry with paper towels. Ensure the fish is gutted and scaled.
5 minutes
Ask your fishmonger to prepare the fish for you to save time.
- 2
Stuff the cavity of each fish with slices of lemon, parsley, and thyme or rosemary. Add a pinch of black pepper inside each fish.
3 minutes
Don't overstuff; just a few herbs and lemon slices will infuse plenty of flavor.
- 3
In a large bowl, mix the coarse sea salt with the beaten egg whites until the mixture resembles slightly damp sand.
2 minutes
Egg whites help the salt form a solid crust—don't skip this step!
- 4
Spread a thin layer of the salt mixture on a parchment-lined baking tray. Lay the stuffed branzino on top, then cover completely with the remaining salt, pressing gently to seal.
3 minutes
Make sure there are no gaps in the salt crust for even cooking.
Why This Dish is Healthy
This dish is a healthy choice because it highlights fresh, whole ingredients without the need for heavy sauces or frying. The salt crust technique locks in moisture while eliminating the need for added oils, making it an ideal option for those seeking a low-calorie yet satisfying Italian dinner. Its naturally high protein content supports muscle maintenance and satiety.
Branzino al Sale is rich in lean protein and offers a variety of essential nutrients, including vitamin D, vitamin B12, selenium, and omega-3 fatty acids, which are beneficial for heart and brain health. The use of fresh herbs adds antioxidants, while the absence of added fats keeps the dish low in calories and saturated fat. This recipe is naturally gluten-free and can be adapted for various dietary needs.
Pro Tips
- 💡Choose the freshest branzino available for the best flavor and texture.
- 💡Use coarse sea salt, not fine table salt, for the proper crust consistency.
- 💡Let the fish rest briefly after baking to allow juices to redistribute.
Storage & Serving
Leftover branzino should be removed from the salt crust, cooled, and stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid drying out.
Best served: Lunch or Dinner
Fatti Nutrizionali
| Nutriente | Per 100g |
|---|---|
| Energia | 140.0 kcal |
| Proteine | 22.0 g |
| Carboidrati | 0.0 g |
| Grassi Totali | 5.0 g |
| Fibre | 0.0 g |
| Zuccheri | 0.0 g |
| Sodio | 820.0 mg |
| Potassio | 340.0 mg |
| Colesterolo | 48.0 mg |
| Vitamina A | 35.0 IU |
| Vitamina C | 1.0 mg |
| Calcio | 30.0 mg |
| Ferro | 0.4 mg |
| Magnesium | 28.0 mg |
| Zinc | 0.4 mg |
| Phosphorus | 210.0 mg |
| Vitamin D | 3.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 2.1 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 1.7 µg |
| Folate | 8.0 µg |
