How to Filet a Fish * Mediterranean Seabass "Branzini" #GardenCuizine

Mediterranean Seabass
Branzini

Grilling fish is among the easiest and healthiest cooking methods. Low in calories and lean, European seabass - a farm raised fish popular in Italy, Spain, France and Greece - has become a favorite of American Chefs too. We tried it last night for the first time in New Hope, PA, at Nikolas - new this summer to the indoor/outdoor dining at the Logan Inn. The fish was grilled and tasted like it had also been gently smoked. The chef served the fish whole, glazed in oil with garlic and seasonings, served with a grain and vegetable. 

Portion Size

European seabass can be grilled whole and served as a single entree, but is enough protein to count as two servings. See the video below on how to filet a whole fish to yield two portions.

Eat More Fish

Branzini is tender and bland - the seasoning and cooking method can determine how you like the fish. The 2010 Dietary Guidelines for Americans encourage us to "Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry". 

For the prevention of heart disease, the Dietary Guidelines recommend having about 8 ounces of fish per week to provide adequate Omega-3 fatty acids, mainly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

European Seabass

Mediterranean Seabass along with salmon were among the first commercially farmed fish. During our recent visit to Sicily we did not experience Branzino; swordfish entrees were ubiquitous. Northern Italians refer to Mediterranean seabass as Spignola; Greeks call the fish lavraki (λαβράκι). In Spain they call it Lupina. No matter where it is served, European or Mediterranean Seabass is a favorite.

How to Filet a Whole Fish 

Like most whole fish, you have a filet on each side of the back bone.
video courtesy of Cosmos Seafood

Note: According to the Dietary Guidelines for Americans, due to their high mercury content, women who are pregnant or breastfeeding should limit white (albacore) tuna to 6 ounces per week and not eat tilefish, shark, swordfish or king mackerel. 

Related Links

Logan Inn Nikolas

Dietary Guidelines for Americans
Photo and blog post Copyright (C)2012 Wind. All rights reserved.