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Baked rock seabass Calories
Lean protein, rich in selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked rock seabass (170 g) has 211 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 40.8 g of protein, 4.6 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 135% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked rock seabass Nutrition Facts
Selected: 1 piece (medium) · 170 g
211
KCAL / 170G
Carbs
0g
· 0% DV
Protein
40.8g
· 82% DV
Fat
4.6g
· 6% 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 80% · Fat 20%
Baked rock seabass nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 1.02 g | 5% |
| Trans fat | 0 g | |
| Sodium | 122 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 40.8 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 Baked rock seabass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 211 kcal |
| 1 ounce (small) | 28 g | 35 kcal |
| ½ piece (half) | 85 g | 105 kcal |
| 1 piece (small) | 90 g | 112 kcal |
| 100 g | 100 g | 124 kcal |
| 1 serving (medium) | 140 g | 174 kcal |
| 1 cup (chopped) | 160 g | 198 kcal |
| 1 serving (large) | 220 g | 273 kcal |
| 1 piece (large) | 260 g | 322 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Baked rock seabass
How do you bake rock seabass?
Bake rock seabass after seasoning it with olive oil, lemon, salt and herbs. Place a whole fish or fillets in a baking dish and cook until the flesh turns opaque and separates easily with a fork; thickness affects the timing.
How long does baked rock seabass take to cook?
Baked rock seabass takes longer when cooked whole than as thin fillets, so don’t rely on one fixed time. Check the thickest part: the flesh should be opaque and flake readily, with no translucent center.
What temperature should you bake rock seabass at?
Bake rock seabass in a preheated oven at a moderate temperature so the outside does not dry before the center cooks. The right timing still depends on whether you are cooking a whole fish or fillets and how thick they are.
What should you serve with baked rock seabass?
Baked rock seabass pairs well with roasted vegetables, potatoes, or a crisp green salad. Lemon and fresh herbs complement its mild flavor; a rich sauce is optional rather than necessary.
Can you bake rock seabass whole?
Yes, you can bake rock seabass whole after it has been cleaned. Add lemon and herbs to the cavity for flavor, then check the thickest part near the backbone to make sure the flesh is cooked through.
Should you cover rock seabass with foil when baking it?
No, you do not need to cover rock seabass with foil. Leaving it uncovered lets the surface cook directly; covering it can help limit drying, but it also traps steam and will not give the fish a browned surface.
How can you keep baked rock seabass from drying out?
Keep baked rock seabass moist by avoiding overcooking and checking the thickest section as it bakes. A little olive oil and lemon in the baking dish can help, but the main practical step is taking the fish out as soon as it flakes easily.
Can you bake rock seabass from frozen?
Yes, rock seabass can be baked from frozen, but it will take longer and may cook less evenly than thawed fish. For a more predictable result, thaw it safely in the refrigerator first and pat the surface dry before seasoning.
Is baked rock seabass the same fish as regular seabass?
Not necessarily. “Rock seabass” can refer to a different fish from the seabass commonly sold as European seabass, and common names vary by region. The exact species depends on the fish being sold, not on the baking method.
Is baked rock seabass a healthy choice?
Yes, baked rock seabass is a lean-protein choice and provides selenium and vitamin B12. Baking also makes it easy to use less added fat than frying; heavy sauces or excess salt can change the overall meal.
Baked rock seabass Vitamins & Minerals
Vitamins
B12
3.23µg · 135% DV
B3
8.16mg · 51% DV
B6
0.68mg · 40% DV
B5
1.27mg · 25% DV
Minerals
Selenium
61µg · 111% DV
Phosphorus
374mg · 53% DV
Iodine
48µg · 32% DV
Potassium ⭐
663mg · 20% DV
Sodium
122mg · 5% DV
Baked rock seabass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked rock seabass
To burn the 211 calories in 1 piece (medium) (170 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 Baked rock seabass?
Baked rock seabass is rock-dwelling Mediterranean fish cooked in an oven, often whole or as fillets with olive oil, lemon and herbs. The name refers to a coastal fish found around the Mediterranean, including the Aegean, rather than to a particular sauce or crust.
Its flesh is white, firm and mildly flavoured, so it works well with simple, bright seasoning. Serve it with roasted vegetables, salad or potatoes; lemon and olive oil are familiar Mediterranean accompaniments, while it also fits easily into a weeknight seafood dinner elsewhere. It is a lean, protein-rich main: 100 g provides 24 g of protein. Keep the oil modest and add vegetables for a lighter, balanced plate.
How Nutritious Is Baked rock seabass?
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 Baked rock seabass 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 rock seabass Contain Allergens?
Contains these allergens:
Which Diets Is Baked rock seabass 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 rock seabass Fat Profile
SATURATED
1.02g
MONOUNSATURATED
1.53g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.