1 piece (medium) of Baked Sea Bass (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, 4.5 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 Sea Bass?

Baked sea bass is a simple Mediterranean-style dish made by roasting a whole fish or fillets in the oven. It is often cooked with olive oil, lemon and herbs, with vegetables such as onion or tomato added in some versions.

The flesh is mild, moist and flaky, while the skin can turn lightly crisp. Serve it with lemon, a green salad and roasted vegetables, or alongside potatoes or rice for a more substantial meal. It suits an easy weeknight supper as well as a shared table. Naturally lean and rich in protein, baked sea bass pairs well with fresh sides; using a light hand with the oil lets its delicate flavour come through.

Baked Sea Bass Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

· 0% DV

Protein

20.5g

· 41% DV

Fat

2.5g

· 3% 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 78% · Fat 22%

Baked Sea Bass Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

0.7mg · 14% DV

0.24mg · 14% DV

2.1mg · 13% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

210mg · 30% DV

Iodine

30µg · 20% DV

Potassium ⭐

350mg · 10% DV

How Nutritious Is Baked Sea Bass?

Nutrient density

High

70/ 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 Sea Bass 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 Sea Bass

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 Sea Bass 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 Sea Bass 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 Sea Bass 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 Sea Bass Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Baked Sea Bass

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Baked Sea Bass vs Canned Tuna6 kcal fewer per 100 g

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Baked Sea Bass vs FishSame calories per 100 g

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Baked Sea Bass vs Tuna22 kcal fewer per 100 g

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Foods Similar to Baked Sea Bass

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

🐟

Smoked Salmon

117 kcal

Frequently Asked Questions About Baked Sea Bass

How do you bake Baked Sea Bass?

To bake sea bass, season the cleaned fish with salt, pepper, olive oil, and lemon, then place it in a baking dish. Add herbs or sliced vegetables if you like. Bake until the flesh turns opaque and separates easily with a fork.

What temperature should you use for Baked Sea Bass?

Bake sea bass in a preheated oven at about 400°F (200°C). This is hot enough to cook the fish through without requiring a long bake. Oven performance and fish size vary, so check that the flesh is opaque before serving.

How long does Baked Sea Bass take in the oven?

A medium whole sea bass usually takes about 20–25 minutes in a preheated 400°F (200°C) oven. A larger fish or thick fillet may need longer. Check the thickest part: it should be opaque and flake easily, not look translucent.

Should you cover Baked Sea Bass with foil?

No, you do not have to cover baked sea bass with foil. Leaving it uncovered helps the skin brown; loosely covering it can limit browning but is useful if the surface is getting dark before the center is cooked.

How can you tell when Baked Sea Bass is done?

Baked sea bass is done when the thickest part is opaque and flakes apart easily with a fork. For a whole fish, check near the backbone; the flesh should no longer look translucent. Avoid relying on skin color alone, since it can brown before the fish is cooked through.

What should you put inside a whole Baked Sea Bass?

A whole baked sea bass can be filled with lemon slices, garlic, and fresh herbs such as parsley or thyme. Keep the cavity lightly filled so heat can circulate and the fish cooks evenly; aromatic ingredients add flavor without needing a heavy sauce.

What seasoning goes well with Baked Sea Bass?

Lemon, olive oil, salt, and black pepper are simple seasonings for baked sea bass. Fresh herbs, garlic, or a little paprika also work well. Use a light hand with strong spices so they complement rather than mask the fish’s mild flavor.

What sides go well with Baked Sea Bass?

Baked sea bass pairs well with roasted potatoes, grilled vegetables, rice, or a crisp green salad. For a Mediterranean-style plate, serve it with lemon and olive-oil-dressed vegetables; these sides complement the fish without overwhelming its delicate flavor.

Can you eat the skin on Baked Sea Bass?

Yes, you can eat the skin on baked sea bass if the scales have been removed and the fish is cooked properly. It is especially enjoyable when browned. If you prefer not to eat it, the flesh separates easily from the skin after baking.

How should you store leftover Baked Sea Bass?

Refrigerate leftover baked sea bass in a covered container promptly after the meal. Reheat only the portion you plan to eat, until hot throughout, or enjoy it chilled in a salad. Discard it if its smell or appearance has changed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026