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Baked Gilt-head Bream Calories
Rich in omega-3, high protein, low fat, oven-baked
CALORIES
GI
POTASSIUM
FIBER
Baked Gilt-head Bream Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0%
Protein
20.5g
· 69%
Fat
4.1g
· 31%
Fiber
0g
Baked Gilt-head Bream Vitamins & Minerals
Vitamins
B12
1.7µg · 71% DV
Vitamin D
6µg · 30% DV
B5
0.7mg · 14% DV
B3
2.1mg · 13% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
30µg · 20% DV
Potassium ⭐
340mg · 10% DV
Baked Gilt-head Bream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked Gilt-head Bream 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 Baked Gilt-head Bream Contain Allergens?
Contains these allergens:
Which Diets Is Baked Gilt-head Bream Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Gilt-head Bream Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.7g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Baked Gilt-head Bream
Baked Gilt-head Bream — Frequently Asked Questions
How do you keep baked gilt-head bream from drying out?
The key is not to overcook it, because fish flesh dries quickly at high heat. Baking it with olive oil, lemon, and vegetables can help retain moisture.
What is the easiest way to remove bones from baked gilt-head bream?
After cooking, gently lift the top fillet first, then remove the central backbone in one piece if possible. Check for smaller side bones with a fork before serving.
Can baked gilt-head bream be eaten the next day?
Yes, if it was cooled promptly and stored in the fridge, it can be eaten the next day. Keep it in an airtight container and reheat gently so it does not dry out.
Can you freeze baked gilt-head bream?
Yes, cooked bream can be frozen, although the texture may become a little softer after thawing. Freezing it in portions in airtight packaging gives the best result.
What should you serve with baked gilt-head bream for a balanced meal?
It pairs well with vegetables, salad, and light olive-oil-based sides. If you want a more filling meal, add a carbohydrate source such as potatoes or whole grains.
Is baked gilt-head bream good after a workout?
Usually yes, because it provides a solid amount of protein. Pairing it with vegetables and, if needed, a carbohydrate source can make it more suitable for recovery.
Is baked gilt-head bream a good dinner option?
Yes, it can work well as a lighter, protein-focused evening meal. Simple preparation is usually a better choice than heavy sauces or fried coatings at night.
Is gilt-head bream nutritionally very different from sea bass?
They are both commonly eaten fish that provide high-quality protein. In practice, cooking method, added fats, and portion size often matter as much as the choice between the two.
Does cooking fish reduce its protein?
Cooking does not destroy the protein, but water loss can change the texture and the concentration per 100 grams. Bigger nutritional changes usually come from added oil, batter, or sauces.
Who should be careful with baked gilt-head bream?
Anyone with a fish allergy should avoid it. Extra care is also needed with bones for children, older adults, and during pregnancy, and people on protein-restricted diets should follow medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.