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Baked sea bass with light oil Calories
High-protein, low-carb baked fish with light oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked sea bass with light oil (180 g) has 254 calories. That works out to 141 calories per 100 g. It contains 0 g of carbs, 42.3 g of protein, 9.2 g of fat and 0 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked sea bass with light oil Nutrition Facts
Selected: 1 piece (medium) · 180 g
254
KCAL / 180G
Carbs
0g
· 0% DV
Protein
42.3g
· 85% DV
Fat
9.2g
· 12% 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 67% · Fat 33%
Baked sea bass with light oil nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 254 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 42.3 g | 85% |
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 sea bass with light oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 254 kcal |
| 1 ounce (medium) | 85 g | 120 kcal |
| 1 piece (half) | 90 g | 127 kcal |
| 100 g | 100 g | 141 kcal |
| 1 piece (small) | 120 g | 169 kcal |
| 1 cup (shredded) | 140 g | 197 kcal |
| 1 serving (medium) | 150 g | 212 kcal |
| 1 serving (large) | 220 g | 310 kcal |
| 1 piece (large) | 250 g | 353 kcal |
Calculated from 141 calories per 100 g.
Frequently Asked Questions About Baked sea bass with light oil
How do you make baked sea bass with light oil?
To make baked sea bass with light oil, pat the cleaned fish dry, season it with salt, pepper, lemon and herbs, then brush or drizzle on a little oil. Bake in a preheated oven until the flesh is opaque and flakes easily.
How long does baked sea bass with light oil take to cook?
A medium whole baked sea bass with light oil usually takes about 20–25 minutes at 200°C (400°F). Fillets cook faster, so use the fish’s thickness as a guide and check that the flesh flakes easily before serving.
What temperature should you use for baked sea bass with light oil?
Bake sea bass with light oil at about 200°C (400°F) in a preheated oven. This gives a medium whole fish time to cook through without needing a long bake; check early if you are cooking small portions or thin fillets.
What herbs and seasonings go with baked sea bass with light oil?
Lemon, garlic, black pepper, parsley and thyme all pair well with baked sea bass with light oil. Add herbs and lemon inside a whole fish or over fillets, and use a little oil to help the seasoning coat the surface.
How do you stop baked sea bass with light oil from drying out?
To keep baked sea bass with light oil moist, avoid overcooking it and check the thickest part before extending the bake. Covering the dish with foil for part of the cooking time helps retain moisture; uncover it near the end if you want more browning.
What should you serve with baked sea bass with light oil?
Serve baked sea bass with light oil with roasted vegetables, a crisp salad, potatoes or rice. A squeeze of lemon and a simple herb dressing complement the fish without masking its mild flavor.
How can you tell when baked sea bass with light oil is done?
Baked sea bass with light oil is done when its flesh looks opaque and separates easily into flakes when gently tested with a fork. If the center still looks translucent, cook it a little longer and check again.
Can you bake sea bass with light oil whole, or should you use fillets?
You can bake sea bass with light oil either whole or as fillets. A whole fish can stay moist and hold lemon and herbs inside, while fillets cook more quickly and need closer attention to avoid drying out.
How should you store leftover baked sea bass with light oil?
Refrigerate leftover baked sea bass with light oil promptly in a covered container and eat it within a few days. Reheat it gently until hot throughout; high heat or repeated reheating can make the fish dry and firm.
Can you make baked sea bass with light oil from frozen fish?
Yes, you can make baked sea bass with light oil from frozen fish, though thawing it in the refrigerator first gives more even results. Pat thawed fish dry before seasoning, and allow extra cooking time if baking it without thawing.
Baked sea bass with light oil Vitamins & Minerals
Vitamins
B12
4.32µg · 180% DV
B3
12.24mg · 77% DV
Vitamin D
9.36µg · 47% DV
B6
0.72mg · 42% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
396mg · 57% DV
Iodine
58µg · 39% DV
Potassium ⭐
648mg · 19% DV
Sodium
140mg · 6% DV
Baked sea bass with light oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked sea bass with light oil
To burn the 254 calories in 1 piece (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 sea bass with light oil?
Baked sea bass with light oil is made by roasting sea bass with a modest amount of oil, often with lemon and herbs. Sea bass is especially familiar around the Mediterranean, where whole fish or fillets are commonly cooked simply so their delicate flavour can shine.
The flesh is tender, mild and slightly sweet, with a moist texture when it is not overcooked. Serve it with salad, greens or roasted vegetables for an easy main meal; in coastal restaurants, it is often presented as the centrepiece with simple sides. It is high in protein and contains no carbohydrates. For a lighter plate, keep the oil measured and pair the fish with vegetables rather than a rich sauce.
How Nutritious Is Baked sea bass with light oil?
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 sea bass with light oil 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 with light oil Contain Allergens?
Contains these allergens:
Which Diets Is Baked sea bass with light oil 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 sea bass with light oil Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.