Grilled Branzino with Lemon and Herbs
Branzino alla Griglia
A whole Mediterranean sea bass grilled simply with olive oil, lemon, and fresh herbs. This is Italian coastal cooking at its purest — minimal ingredients, maximum flavour, and one of the best sources of lean protein and omega-3 fatty acids you can put on a plate.
Time
25m
Servings
2
Difficulty
medium
Budget
$$$
The Story
Branzino (European sea bass) is the most prized fish across Italy's extensive coastline, from the Amalfi Coast to Sardinia to the Adriatic. Grilling whole fish is an ancient Mediterranean technique that keeps the flesh moist and flavourful. Italian fishermen traditionally cooked the day's catch over embers right at the harbour, seasoned with nothing more than local olive oil and wild herbs growing along the shore.
✓Healthy Swaps & Tips
- • Bake at 200°C for 20 minutes if you do not have a grill — results are nearly as good.
- • Serve with a large arugula salad dressed in lemon vinaigrette for a full meal under 400 calories.
- • Use sea bream (orata) as a more affordable substitute with a similar flavour profile.
Ingredients
- 1 (about 500g)whole branzinogutted and scaled
- 2 tbspextra-virgin olive oil
- 1lemonhalf sliced, half for juice
- 2 sprigsfresh rosemary
- 3 sprigsfresh thyme
- 2 clovesgarliclightly crushed
- to tastesalt and pepper
- 200gcherry tomatoeshalved, for serving
Instructions
Score the fish with 3 diagonal cuts on each side. Season inside and out with salt, pepper, and olive oil.
Stuff the cavity with lemon slices, rosemary, thyme, and garlic.
Preheat grill to high. Oil the grates well to prevent sticking.
Grill the fish for 6–7 minutes per side without moving, until skin is crisp and flesh flakes easily.
Squeeze fresh lemon juice over the top. Serve immediately with cherry tomatoes dressed in olive oil and a pinch of salt.
Common Questions
How do I know when the fish is done?
The flesh should be opaque and flake easily with a fork. The internal temperature should reach 63°C (145°F).
Can I use fillets instead of whole fish?
Yes, grill skin-side down for 4–5 minutes, then flip for 2 minutes. Whole fish stays moister, but fillets are more convenient.
Nutrition per serving
Estimated values based on standard ingredients.
Nutrition info is provided as a general guide. Actual values may vary based on specific ingredient brands and portion sizes.
