Mediterranean Diet 101

Pan Grilled European Sea Bass - Branzino - With Wholegrain Pasta

Pan grilled European Sea Bass - Branzino - with wholegrain pasta is one of my favorite protein + complex carbs meals, suitable as last solid meal before workout or as first solid meal after workout.

If you are eating according Mediterranean Diet, then you know that European Sea Bass (Branzino) is very high on Mediterranean Diet food list, so feel free to enjoy it and similar fishes whenever you can.

Recipe and meal preparation is very simple. Boil some water in suitable pot, add some salt and cook whole grain pasta in it for 7-8 minutes, depending on type of pasta - cooking time is usually written on the pasta wrapping.

Wholegrain pasta provides complex carbs, some protein and plenty of fibers. Fats content is usually low.

After cooking, put pasta into the strainer to remove any water.

Preheat non-stick grilling pan and depending on the size of your fish, fry it on both sides 4-5 minutes, twice. European Sea Bass (Branzino) is relatively thick fish and it takes some time for it to get well done.

Serve warm.


 Nutritional content of such meal is given in the following table:

Food Amount Protein Carbs Fats Fibers
Branzino 300g 54g 0g 7g 0g
Whole Grain Pasta 150g 12g 110g 5g 10g
Total: 66g 110g 12g 10g
Calories: 264 kcal 440 kcal 108 kcal 0 kcal


That is around 820kcal. Mostly from carbs and protein, some from fats.

This is plenty of calories and macronutrients - of course, adjust amounts to your needs.

As one can see, I didn't use any oil - a tablespoon of olive oil can improve taste and aroma of this meal, but it can easily double fats and add 135kcal.

General rule - don't add additional oils in meal before gym, but feel free to add it (single tablespoon) into meal after the gym. Garlic - garlic is big 'No-No' before workout :o)

Use lemon and parsley as you please.

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