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Air-fried gilthead seabream Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-fried gilthead seabream (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 41 g of protein, 8.4 g of fat and 0 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air-fried gilthead seabream Nutrition Facts
Selected: 1 piece (medium) · 200 g
240
KCAL / 200G
Carbs
0g
· 0% DV
Protein
41g
· 82% DV
Fat
8.4g
· 11% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 68% · Fat 32%
Air-fried gilthead seabream nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 130 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 41 g | 82% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Air-fried gilthead seabream?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 240 kcal |
| 1 piece (extra small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 120 g | 144 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 piece (large) | 350 g | 420 kcal |
| 1 piece (extra large) | 400 g | 480 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Air-fried gilthead seabream
How do you cook a whole gilthead seabream in an air fryer?
Pat the cleaned fish dry, season it, and place it in a lightly oiled air-fryer basket. Cook until the flesh is opaque and separates easily with a fork, adjusting the time for the fish’s size.
What temperature and cooking time work for air-fried gilthead seabream?
For a medium whole gilthead seabream, start at 180°C (356°F) for about 12–15 minutes. Thicker fish may need longer; check the thickest part rather than relying on the timer alone.
Should you scale gilthead seabream before air frying it?
Yes, remove the scales if you plan to eat the skin. Ask the fishmonger to scale and gut the gilthead seabream, or do it at home, then rinse briefly and pat it thoroughly dry.
What seasoning goes well with air-fried gilthead seabream?
Lemon, olive oil, garlic, oregano, and black pepper are a classic match for gilthead seabream. Add lemon slices and fresh herbs to the cavity for fragrance without covering up the fish’s mild flavor.
How do you stop air-fried gilthead seabream skin from going soggy?
Dry the gilthead seabream very well before cooking and avoid crowding the basket. A light coating of oil helps the skin brown, while excess moisture and tightly covering the fish can make it soft.
Do you need to flip gilthead seabream in an air fryer?
Flipping is helpful if you want both sides evenly browned, but it is not essential for every air fryer. Turn the fish gently halfway through cooking, using a wide spatula to keep it intact.
Can you air fry frozen gilthead seabream?
It is better to thaw gilthead seabream in the refrigerator before air frying. A frozen whole fish can cook unevenly, leaving the center underdone while the outside dries out; pat it dry after thawing.
How can you tell when air-fried gilthead seabream is done?
It is done when the flesh at the thickest part turns opaque and flakes easily with a fork. If that area still looks translucent, continue cooking briefly and check again to avoid overcooking the rest.
Can you eat the skin of air-fried gilthead seabream?
Yes, the skin is edible when the gilthead seabream has been properly scaled and cooked. Drying it before air frying helps it become more appealing; remove the skin if you prefer a softer texture.
What should you serve with air-fried gilthead seabream?
Serve air-fried gilthead seabream with a green salad, roasted vegetables, or potatoes and lemon. A simple side lets the fish’s mild flavor stand out and makes a balanced main meal.
Air-fried gilthead seabream Vitamins & Minerals
Vitamins
B12
4.2µg · 175% DV
B3
5.8mg · 36% DV
B6
0.5mg · 29% DV
B5
1.4mg · 28% DV
Minerals
Selenium
72µg · 131% DV
Phosphorus
420mg · 60% DV
Iodine
70µg · 47% DV
Potassium ⭐
660mg · 19% DV
Sodium
130mg · 6% DV
Air-fried gilthead seabream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fried gilthead seabream
To burn the 240 calories in 1 piece (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air-fried gilthead seabream?
Air-fried gilthead seabream is gilthead seabream cooked in a hot-air fryer, usually whole or as fillets, with little or no added oil. The fish is common around the Mediterranean, where it is also grilled or roasted; air-frying offers a convenient way to cook it at home while lightly browning the outside.
Its delicate, mildly sweet flesh flakes easily and pairs well with lemon, herbs and olive oil. Serve it with a green salad, roasted vegetables or potatoes for a simple main course. It is a lean, protein-rich choice, with about 20.5 g of protein per 100 g. Use just a little oil and add vegetables on the side for a lighter meal.
How Nutritious Is Air-fried gilthead seabream?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air-fried gilthead seabream Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air-fried gilthead seabream Contain Allergens?
Contains these allergens:
Which Diets Is Air-fried gilthead seabream Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Air-fried gilthead seabream Fat Profile
SATURATED
2.2g
MONOUNSATURATED
3.2g
POLYUNSATURATED
2g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.