Mediterranean Diet Barada Bronzino with Noodles

Elevate your dinner table with this Mediterranean Diet Barada Bronzino with Noodles recipe, a perfect fusion of light, fresh flavors and wholesome ingredients. Featuring tender, oven-baked Bronzino fillets with crispy, golden skin, this dish is brightened by layers of zesty lemon, fragrant fresh parsley, and a medley of juicy cherry tomatoes. Paired with a bed of whole wheat noodles tossed in garlic-infused olive oil, wilted baby spinach, and vibrant pops of citrus, this recipe offers a healthy, nutrient-packed twist that satisfies without compromising on flavor. With just 35 minutes from prep to plate, this Mediterranean-inspired seafood pasta is a sophisticated yet approachable option for weeknight meals or casual entertaining.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 pieces Bronzino fish fillets
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 3 tablespoons Olive oil
• 1 medium Lemon
• 2 tablespoons Fresh parsley
• 1 large Garlic clove
• 10 pieces Cherry tomatoes
• 8 ounces Whole wheat noodles
• 2 cups Baby spinach

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Rinse the Bronzino fillets under cold water and pat them dry with paper towels. Season both sides with salt and black pepper.

Step 3

Heat 2 tablespoons of olive oil in an oven-safe skillet over medium heat. Add the fish fillets, skin side down, and sear for 3 minutes until the skin is crispy. Flip the fillets and sear the other side for 2 minutes.

Step 4

Slice half of the lemon into thin rounds and reserve the other half for juice. Place the lemon slices on top of the fish fillets. Transfer the skillet to the preheated oven and bake for 10 minutes until the fish is cooked through.

Step 5

While the fish is baking, bring a pot of salted water to a boil. Add the whole wheat noodles and cook according to package instructions until al dente. Drain and set aside.

Step 6

Chop the fresh parsley and mince the garlic clove. Halve the cherry tomatoes.

Step 7

In a large saucepan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.

Step 8

Add the cherry tomatoes and baby spinach to the saucepan, and cook for 3 minutes until the spinach is wilted and tomatoes are slightly softened.

Step 9

Add the cooked noodles to the saucepan and toss with the vegetables. Squeeze the reserved lemon juice over the noodles and add half of the chopped parsley. Toss to combine well.

Step 10

Serve the bronzino fillets over a bed of the prepared noodles. Garnish with the remaining parsley and additional lemon wedges if desired.

Nutrition Facts

Serving size	(776.5g)

Amount per serving	% Daily Value*
Calories	928.7

Total Fat 48.7g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 4.0g
Cholesterol 100mg	0%
Sodium 2530.6mg	0%
Total Carbohydrate 78.2g	0%
Dietary Fiber 14.0g	0%
Total Sugars 6.9g
Protein 56.7g	0%

Vitamin D 400IU	0%
Calcium 177.3mg	0%
Iron 7.9mg	0%
Potassium 1355.4mg	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: 44.8%

Protein: 23.2%

Carbs: 32.0%