Herb-Crusted Branzino with Roasted Fennel and Orange Salad

This coastal Mediterranean-inspired dinner brings together delicate, flaky branzino fillets topped with a fragrant crust of fresh parsley, dill, and garlic, brightened with lemon zest and juice. The fish bakes quickly in the oven, staying moist and tender while developing a lightly golden, herb-flecked top. Alongside, wedges of fennel are roasted until caramelized and sweet, their anise notes mellowing beautifully in the heat. To round out the plate, a refreshing arugula and orange salad adds peppery, citrusy brightness that cuts through the richness of the fish and balances the earthy fennel. Tossed simply with extra-virgin olive oil, a touch of orange juice, and black pepper, the salad keeps sodium low while delivering potassium, fiber, and vitamin C — all key components of a heart-healthy DASH-friendly plate. This recipe is naturally low in sodium and saturated fat, relying on fresh herbs, citrus, and good olive oil for flavor instead of salt. It's an elegant yet approachable weeknight dinner that supports cardiovascular health without sacrificing taste, making it a perfect example of how DASH-friendly eating can feel indulgent and satisfying.</long_description> <parameter name="meta_description">Heart-healthy herb-crusted branzino with roasted fennel and citrus-arugula salad — a low-sodium, DASH-friendly Mediterranean dinner.

Ingredients

• 4 filletsBranzino fillets, about 6 oz each, skin-on, bones removed
• 0.5 cupfresh flat-leaf parsley, finely chopped
• 0.25 cupfresh dill, finely chopped
• 2 clovesgarlic, minced
• 1 wholelemon, zested and juiced
• 4 tbspextra-virgin olive oil, divided
• 0.33 cupwhole wheat breadcrumbs, plain, no added salt
• 1 tspblack pepper, freshly ground, divided
• 2 wholeFennel bulbs, trimmed and sliced into wedges
• 4 cupsarugula, washed and dried
• 2 wholeOranges, peeled and segmented, juice reserved from trimmings
• 0.25 cupred onion, thinly sliced
• 1 tspSalt-free herb seasoning blend, optional, for extra flavor

Method

1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. Trim the fennel bulbs and slice into wedges about 1/2-inch thick. Place on one side of the prepared baking sheet.
3. Drizzle the fennel wedges with 2 tablespoons of olive oil and season with half of the black pepper. Toss gently to coat.
4. Roast the fennel in the preheated oven for 15 minutes while you prepare the fish. 15:00
5. In a mixing bowl, combine the chopped parsley, dill, minced garlic, lemon zest, 1 tablespoon of olive oil, breadcrumbs, and remaining black pepper. Stir well to form a paste-like herb crust.
6. Pat the branzino fillets dry and place them skin-side down on the empty side of the baking sheet with the fennel. Drizzle with lemon juice.
7. Press the herb crust mixture evenly over the top of each fillet.
8. Return the baking sheet to the oven and bake until the fish flakes easily with a fork and the fennel is caramelized and tender, about 12-15 minutes. 14:00
9. While the fish and fennel finish cooking, prepare the salad. In a small bowl, whisk together 1 tablespoon olive oil, 2 tablespoons reserved orange juice, and a pinch of black pepper to make the dressing.
10. In a large salad bowl, combine the arugula, orange segments, and sliced red onion.
11. Drizzle the dressing over the salad and toss gently to combine.
12. Plate the herb-crusted branzino fillets with roasted fennel wedges alongside a generous portion of citrus-arugula salad. Serve immediately.