1 piece (medium) of Baked gilthead seabream (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 36.9 g of protein, 5.8 g of fat and 0 g of fiber. Its 4 µg of B12 covers 165% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Baked gilthead seabream?

Baked gilthead seabream is a Mediterranean way of preparing gilthead seabream, a fish commonly found along the region’s coasts. It is often cooked whole in the oven, sometimes with olive oil, lemon and herbs. The skin turns lightly browned while the flesh stays white, moist and easy to lift from the bones. Its flavour is mild and slightly sweet, without being overly rich.

In Mediterranean homes and restaurants, it is usually served hot with lemon and a salad or vegetables; elsewhere, it works just as well as a simple centrepiece for a shared meal. It is a protein-rich choice with relatively little fat: a 100 g portion provides 20.5 g of protein. Pair it with vegetables and potatoes, or keep the plate lighter with a generous salad.

Baked gilthead seabream Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

· 0% DV

Protein

20.5g

· 41% DV

Fat

3.2g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 74% · Fat 26%

Baked gilthead seabream Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

2.3mg · 14% DV

0.7mg · 14% DV

Vitamin D

2.5µg · 13% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

210mg · 30% DV

Iodine

35µg · 23% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Baked gilthead seabream?

Nutrient density

Very high

80/ 100

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

59/ 100

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.

Baked gilthead seabream Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked gilthead seabream

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baked 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 Baked gilthead seabream Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Baked 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

Baked gilthead seabream Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Baked gilthead seabream

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Baked gilthead seabream vs FishSame calories per 100 g

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Baked gilthead seabream vs Tuna22 kcal fewer per 100 g

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Foods Similar to Baked gilthead seabream

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Baked gilthead seabream

How do you bake a whole gilthead seabream?

To bake a whole gilthead seabream, season the cleaned fish with olive oil, salt and pepper, then add lemon and herbs to the cavity. Roast it in a preheated oven until the flesh turns opaque and flakes easily.

What temperature and cooking time are best for baked gilthead seabream?

Bake a medium whole gilthead seabream at 200°C (400°F) for about 20–25 minutes. Size and oven performance affect the timing, so check the thickest part rather than relying on the clock alone.

How can you tell when baked gilthead seabream is cooked?

Baked gilthead seabream is ready when its flesh is opaque and separates easily with a fork at the thickest point. A food thermometer should read 63°C (145°F) in the center.

Do you need to descale gilthead seabream before baking it?

Yes, remove the scales before baking gilthead seabream, along with the entrails and gills. Ask a fishmonger to clean it if needed, then pat the fish dry so its skin can brown instead of steaming.

What herbs and seasonings go well with baked gilthead seabream?

Parsley, thyme, garlic, lemon, salt and black pepper complement baked gilthead seabream without masking its mild flavor. Put some herbs and lemon in the cavity, and use olive oil on the outside to help the skin brown.

What should you serve with baked gilthead seabream?

Serve baked gilthead seabream with roasted potatoes, grilled vegetables or a crisp green salad. Lemon wedges and a simple olive-oil dressing work well, while rice or crusty bread makes the meal more substantial.

Does gilthead seabream have many bones?

Gilthead seabream has a central backbone and small bones around the ribs, so it is not boneless. Lift off the fillets from either side of the backbone and check each portion carefully before serving, especially to children.

Can you eat the skin of baked gilthead seabream?

Yes, baked gilthead seabream skin is edible once the scales have been removed and the fish is thoroughly cooked. It is most enjoyable when the skin is browned; if it remains soft, you can peel it away easily.

How should you store leftover baked gilthead seabream?

Refrigerate leftover baked gilthead seabream in a covered container once it has cooled, and eat it within 1–2 days for best quality. Reheat it gently until hot, or flake it into a cold salad.

Is gilthead seabream the same fish as dorada?

Yes, gilthead seabream is commonly called dorada in Spanish and in some seafood markets. The names refer to the same species, Sparus aurata, recognizable by the golden band between its eyes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026