Whole Roasted Branzino with Fennel

Why This Works for Intermittent Fasting

A whole roasted branzino is lean, high-protein, and light enough that it won't leave you sluggish before your fasting window begins. Fennel roasts down into something sweet and almost buttery, adding fiber and volume without carbs, while a generous hand with olive oil supplies the fat needed for real satiety. This is the kind of meal that fills you up fully on a modest calorie load — exactly what you want for the final meal before a fast, or as a standalone dinner inside a tight eating window.

Ingredients

• 2 whole branzino (Mediterranean sea bass), about 1 lb each, scaled and gutted
• 1 large fennel bulb, thinly sliced, fronds reserved
• 1 lemon, thinly sliced, plus 1 extra lemon for juice
• 4 cloves garlic, thinly sliced
• 4 tablespoons olive oil, divided
• 1 teaspoon sea salt, plus more for the cavity
• ½ teaspoon black pepper
• 4 sprigs fresh thyme or rosemary
• ¼ cup dry white wine or water (optional)

Instructions

1. Preheat the oven to 425°F (220°C). Line a large roasting tray with parchment or lightly oil it.
2. Pat the branzino completely dry, inside and out, with paper towels. Score each side 2–3 times diagonally with a sharp knife.
3. Season the cavity of each fish generously with salt, then stuff with lemon slices, a few garlic slices, and a sprig of thyme.
4. Toss the sliced fennel with 2 tablespoons olive oil, salt, and pepper, and spread it in an even layer on the tray.
5. Lay the fish on top of the fennel bed. Rub the remaining olive oil over the skin and season with salt and pepper.
6. Scatter the remaining garlic and lemon slices over the fish, and pour the wine or water into the tray if using.
7. Roast for 25–30 minutes, until the fish flakes easily at the thickest part and the fennel is soft and lightly browned at the edges.
8. Squeeze fresh lemon juice over the fish, scatter reserved fennel fronds on top, and serve whole at the table.

Nutrition Per Serving

Fasting Compatibility

Branzino's lean protein and the fennel's fiber make this an excellent last meal before a 16:8, 18:6, or OMAD fasting window — filling without being heavy, and low enough in carbohydrate to avoid a post-dinner insulin spike that could disrupt an overnight fast.

Related Recipes

• Baked cod with herbs and cherry tomatoes
• Garlic herb butter basted cod
• Monkfish with coconut cream and ginger

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.