Simple and Satisfying Pan-Seared Branzino with Tabbouleh
Nutritional Info
- Calories:
- 471
- Carbohydrates:
- 30 grams
- Fiber:
- 5 grams
- Protein:
- 35 grams
- Fat:
- 25 grams
Note: These values represent one serving of four.
The Mediterranean diet has long been celebrated by nutritionists for its inclusion of heart- healthy olive oil, whole grains, abundant vegetables and lean proteins. Several studies have found that the Mediterranean diet leads to a longer lifespan, reduction in cardiovascular disease, brain health and, when executed properly, weight loss. With its plentiful use of herbs and wide variety of spices, it’s also an incredibly flavorful cuisine that is often lower in calories than dishes found in a typical American diet.
Fish is a fantastic weeknight protein because it cooks in just minutes on a stovetop or in the oven. And when it comes to building muscle, fish is a real catch as it contains several essential elements for the body.
“All white fish are considered good protein sources due to their amino acid profile,” explains Chris Barakat, MS, ATC, CISSN, who partnered with Tonal to create nutrition plans designed to help individuals optimize their muscle gains during September’s Four-Week Fast Track: Build. “It’s a complete source as it contains all nine essential amino acids.”
Branzino, or European sea bass, is a tender fish with a very mild flavor, making it a great seafood choice for those who aren’t fans of fish that’s on the oily side and, well, super fishy. Flaky, white fish is commonly associated with Mediterranean dishes, but if you prefer something heartier, salmon or shrimp can also be substituted in this recipe. When shopping for fish, it’s important to consider where in the world it’s coming from, and whether it was raised on a farm or fished.
“One thing I would take into account when it comes to fish consumption is mercury content,” says Barakat. “Branzino is considered to be very low in mercury, while options like king mackerel and tuna are much higher in mercury.”
This branzino is paired with a vibrant tabbouleh, a great side salad that works well with a variety of grilled meats, piled into a pita with falafel, or served on top of hummus. Here, the fresh herbs and zesty lemon juice pair perfectly with the delicate white fish. Tabbouleh also contains bulgur, a whole grain made from cracked wheat, that contains additional nutrients like fiber, plus minerals like magnesium, potassium, and calcium. With just 30 grams of carbs per serving and 35 grams of protein, this meal comprises an expertly balanced lunch or dinner for those looking to build and maintain muscle.
All recipes in the Four-Week Fast Track: Muscle-Building Meal Guide can easily be adjusted based on your individual dietary needs. To increase the amount of carbs in this meal, simply add more bulgur wheat to the tabbouleh or serve with a side of rice. You can also pack in more protein with a larger portion of fish.
Pan-Seared Branzino with Tabbouleh
- Serving
- 4
- Prep Time
- 20 min
- Cook Time
- 25 min
Ingredients
- 100 grams (1/2 cup) bulgur wheat
- 2 bunches curly parsley, chopped (about 65 grams)
- 1 small bunch fresh mint leaves, finely chopped (about 25 grams)
- 200 grams (about 1/2 pound) fresh tomatoes, finely diced
- 4 large scallions, finely sliced (about 25 grams)
- 1/2 cup lemon juice, freshly squeezed
- 40 grams olive oil, divided
- Himalayan pink salt or fine sea salt
- Freshly ground black pepper
- Four 6-ounce branzino (Mediterranean sea bass) fillets
Directions
Make the tabbouleh
Bring a small (2-quart) pot of water to a boil over medium-high heat. Add ¼ teaspoon salt.
Add the bulgur and stir, then reduce heat to medium-low. Simmer for 13-15 minutes, until the bulgur is tender.
Drain the bulgur in a mesh strainer and rinse with cool water. Drain again until dry.
Toss the bulgur with the parsley, mint, tomatoes, scallions, lemon juice, and 20 grams of olive oil.
Season with salt and pepper to taste. Refrigerate until serving.
Cook the fish
Pat the fish fillets dry with paper towels, then season on both sides with salt and pepper.
Heat the remaining 20 grams olive oil in a large (12-inch) cast-iron pan or other heavy-bottomed skillet over medium heat.
Add the fillets, skin-side down. Cook until the skin is crispy, about 5-6 minutes, then flip and cook through, about 5-6 minutes more. Depending on the size of your pan, you may need to cook the fillets in batches to avoid overcrowding.
To serve, divide the tabbouleh between 4 plates and top with a branzino fillet.
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