High Protein Barada Bronzino with Noodles

Elevate your weeknight dinner routine with this High Protein Barada Bronzino with Noodles, a wholesome, Mediterranean-inspired dish that's as flavorful as it is nutritious. Featuring perfectly baked Bronzino fillets brushed with a zesty blend of lemon, garlic, and fresh dill, this recipe delivers delicate, flaky fish full of omega-3s. Paired with whole-grain spaghetti tossed in sautéed spinach, blistered cherry tomatoes, and a sprinkle of Parmesan cheese, this high-protein meal strikes a perfect balance between indulgence and health. Ready in just 40 minutes, this easy, one-pan recipe is perfect for fitness enthusiasts, seafood lovers, or anyone craving a vibrant, nutrient-packed dinner. Garnish with a pinch of red pepper flakes or extra fresh dill for a restaurant-quality finish!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces Bronzino fish fillets
• 2 tablespoons Olive oil
• 1 whole Lemon
• 3 cloves Garlic cloves
• 2 tablespoons Fresh dill
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 8 ounces Whole-grain spaghetti noodles
• 4 cups Spinach leaves
• 1 cup Cherry tomatoes
• 1 cup Parmesan cheese
• 0.5 teaspoon Red pepper flakes

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Line a baking sheet with parchment paper and place the Bronzino fillets skin side down.

Step 3

In a small bowl, mix olive oil, the juice of one lemon, minced garlic, fresh dill, salt, and black pepper.

Step 4

Brush the olive oil mixture generously over the fillets, ensuring they are well coated.

Step 5

Place the baking sheet in the preheated oven and bake the Bronzino for 15-18 minutes or until cooked through and flaky.

Step 6

While the fish is baking, cook the whole-grain spaghetti noodles according to package instructions, then drain and set aside.

Step 7

In a large skillet over medium heat, add a tablespoon of olive oil and sauté spinach leaves until wilted.

Step 8

Add cherry tomatoes to the skillet, cooking until they begin to blister, about 3-4 minutes.

Step 9

Stir the cooked noodles into the skillet with the spinach and tomatoes, tossing to combine.

Step 10

Sprinkle the mixture with grated Parmesan cheese and red pepper flakes, tossing again.

Step 11

Serve the baked Bronzino fillets over the prepared noodle mixture, garnishing with extra dill if desired.

Nutrition Facts

Serving size	(1103.8g)

Amount per serving	% Daily Value*
Calories	1411.3

Total Fat 67.2g	0%
Saturated Fat 24.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 288.9mg	0%
Sodium 3315.9mg	0%
Total Carbohydrate 84.5g	0%
Dietary Fiber 17.2g	0%
Total Sugars 7.9g
Protein 130.8g	0%

Vitamin D 800IU	0%
Calcium 1148.4mg	0%
Iron 9.8mg	0%
Potassium 2821.1mg	0%

*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.

Source of Calories

Fat: 41.3%

Protein: 35.7%

Carbs: 23.1%