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Baked salmon and sea bream Calories
Source of omega-3 and high-quality protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked salmon and sea bream (180 g) has 311 calories. That works out to 173 calories per 100 g. It contains 0 g of carbs, 38 g of protein, 16.2 g of fat and 0 g of fiber. Its 6.1 µg of B12 covers 255% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked salmon and sea bream Nutrition Facts
Selected: 1 serving (medium) · 180 g
311
KCAL / 180G
Carbs
0g
· 0% DV
Protein
38g
· 76% DV
Fat
16.2g
· 21% 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 51% · Fat 49%
Baked salmon and sea bream nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 311 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38 g | 76% |
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 Serving of Baked salmon and sea bream?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 311 kcal |
| 1 piece (small) | 75 g | 130 kcal |
| 100 g | 100 g | 173 kcal |
| 1 piece (medium) | 120 g | 208 kcal |
| 1 piece (large) | 220 g | 381 kcal |
| 1 serving (large) | 250 g | 433 kcal |
| 2 piece (double) | 300 g | 519 kcal |
| 1 serving (extra large) | 350 g | 606 kcal |
Calculated from 173 calories per 100 g.
Frequently Asked Questions About Baked salmon and sea bream
How do you bake salmon and sea bream together?
Bake salmon and sea bream with olive oil, lemon, garlic and herbs, but check each fish separately as it cooks. Salmon portions may finish before a whole sea bream, so remove pieces as soon as their flesh turns opaque and flakes easily.
Can you bake a whole sea bream and salmon fillets in the same dish?
Yes, you can bake a whole sea bream and salmon fillets in one dish, but they probably will not finish at the same time. Put the whole fish in first, then add the fillets later or take them out earlier.
How do you keep baked salmon and sea bream from drying out?
To keep baked salmon and sea bream moist, avoid overcooking them and take each piece out as soon as it flakes easily. A light coating of oil and covering the dish loosely during cooking can also help protect leaner sea bream.
Do you need to scale sea bream before baking it with salmon?
Yes, scale the sea bream before baking it with salmon if it has not already been cleaned and scaled. Ask the fishmonger to do this, and check the body cavity for any remaining innards before seasoning.
Should you remove the bones from baked salmon and sea bream before serving?
Remove any obvious pin bones from the salmon before cooking, and check both the salmon and sea bream again as you serve them. Sea bream is often baked whole, so lift the top fillet away from the backbone carefully.
What herbs go best with baked salmon and sea bream?
Dill, parsley, thyme and lemon all complement baked salmon and sea bream. Use a lighter hand with strong herbs so they do not mask the sea bream’s delicate taste or the salmon’s richer flavor.
Can you cook baked salmon and sea bream from frozen?
It is better to thaw salmon and sea bream in the refrigerator before baking so they cook more evenly. If baking from frozen, keep the fish separate on the tray and check the thickest part for doneness rather than relying on the usual timing.
What side dishes go well with baked salmon and sea bream?
Baked salmon and sea bream pair well with roasted vegetables, leafy salad, or potatoes. A simple lemon dressing works especially well because it brightens the fish without overpowering either variety.
How should you store leftover baked salmon and sea bream?
Refrigerate leftover baked salmon and sea bream in a covered container within two hours of cooking, and eat it within two days. Reheat it gently, covered, to reduce moisture loss.
Can you freeze leftover baked salmon and sea bream?
Yes, leftover baked salmon and sea bream can be frozen in an airtight container, although thawing may soften their texture. Defrost them in the refrigerator and reheat until steaming hot before serving.
Baked salmon and sea bream Vitamins & Minerals
Vitamins
B12
6.12µg · 255% DV
B3
15.66mg · 98% DV
Vitamin D
14.76µg · 74% DV
B6
0.99mg · 58% DV
Minerals
Selenium
61µg · 111% DV
Phosphorus
441mg · 63% DV
Iodine
56µg · 37% DV
Potassium ⭐
677mg · 20% DV
Sodium
113mg · 5% DV
Baked salmon and sea bream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon and sea bream
To burn the 311 calories in 1 serving (medium) (180 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 salmon and sea bream?
Baked salmon and sea bream brings together two fish, usually roasted with olive oil, lemon and herbs. It suits the Mediterranean style of cooking, where simple seasoning lets the flavour of the fish take centre stage.
The flesh is tender and moist, with lightly browned edges when baked until just done. Serve it with a green salad, roasted vegetables or potatoes, and lemon at the table; in Turkey and across the Mediterranean, it makes a satisfying lunch or dinner. It is rich in high-quality protein and contains no carbohydrates. For a lighter plate, use oil sparingly and add plenty of vegetables.
How Nutritious Is Baked salmon and sea bream?
Nutrient density
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 salmon and sea 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 salmon and sea bream Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon and sea bream 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 salmon and sea bream Fat Profile
SATURATED
3.15g
MONOUNSATURATED
6.21g
POLYUNSATURATED
3.69g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.