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Baked sea bass with olive oil Calories
Omega-3 source, olive oil, high protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked sea bass with olive oil (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 0 g of carbs, 35.1 g of protein, 13 g of fat and 0 g of fiber. Its 4.5 µg of B12 covers 188% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked sea bass with olive oil Nutrition Facts
Selected: 1 piece (medium) · 180 g
261
KCAL / 180G
Carbs
0g
· 0% DV
Protein
35.1g
· 70% DV
Fat
13g
· 17% 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 55% · Fat 45%
Baked sea bass with olive oil nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.1 g | 70% |
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 olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 261 kcal |
| 1 slice (thin) | 60 g | 87 kcal |
| 1 slice (thick) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 120 g | 174 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 serving (large) | 220 g | 319 kcal |
| 1 piece (large) | 250 g | 363 kcal |
| 1 piece (jumbo) | 350 g | 508 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Baked sea bass with olive oil
How do you bake sea bass with olive oil?
Bake sea bass with olive oil by seasoning a cleaned fish or fillets, drizzling them with oil, and cooking until the flesh turns opaque and flakes easily. Lemon and herbs can go inside a whole fish or alongside fillets for a simple, traditional flavor.
How long does baked sea bass with olive oil take to cook?
Baked sea bass with olive oil cooks faster as fillets than as a whole fish, so the cooking time depends on thickness and size. Check the thickest part: it should be opaque and separate easily with a fork, rather than relying on time alone.
How do you keep baked sea bass with olive oil from drying out?
Keep baked sea bass with olive oil moist by coating the fish lightly with oil and taking it out as soon as it is cooked through. Covering a whole fish loosely with foil during part of baking can help retain moisture; avoid prolonged reheating.
Should you bake sea bass with olive oil whole or as fillets?
You can bake sea bass with olive oil either whole or as fillets. A whole fish makes an attractive centerpiece and holds aromatic fillings well, while fillets are easier to portion and eat but need closer attention because they cook more quickly.
What should you serve with baked sea bass with olive oil?
Serve baked sea bass with olive oil with a crisp salad, roasted vegetables, or potatoes for a balanced meal. Lemon and fresh herbs complement its mild flavor, while rich, strongly flavored sauces can overwhelm the fish.
Can you eat the skin of baked sea bass with olive oil?
Yes, the skin of baked sea bass with olive oil is edible when properly cooked. It can be especially enjoyable if it has crisped, but you can peel it away after baking if you prefer. Check that the fish has been scaled before serving.
How can you tell when baked sea bass with olive oil is done?
Baked sea bass with olive oil is done when the flesh is opaque and flakes apart easily near the thickest part. If the center still looks translucent or feels gelatinous, continue cooking and check again without breaking up the whole fillet.
Can you bake frozen sea bass with olive oil?
Yes, you can bake frozen sea bass with olive oil, but thawing it in the refrigerator first usually gives more even cooking and better seasoning. Pat thawed fish dry before adding oil, and make sure the thickest part is fully cooked.
How should you store leftover baked sea bass with olive oil?
Store leftover baked sea bass with olive oil in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat, gently, because repeated or high-heat reheating can make the lean fish dry.
Should you wrap sea bass with olive oil in foil when baking?
Wrapping sea bass with olive oil in foil is optional. A foil parcel traps steam and keeps the fish tender, while baking it uncovered allows the surface to brown more. Add lemon and herbs inside the parcel, or leave it open for a less-steamed finish.
Baked sea bass with olive oil Vitamins & Minerals
Vitamins
B12
4.5µg · 188% DV
B6
0.45mg · 26% DV
B3
3.78mg · 24% DV
B5
1.08mg · 22% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
378mg · 54% DV
Iodine
54µg · 36% DV
Potassium ⭐
576mg · 17% DV
Sodium
108mg · 5% DV
Baked sea bass with olive 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 olive oil
To burn the 261 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 olive oil?
Baked sea bass with olive oil is made by roasting sea bass with olive oil, often alongside lemon, garlic or herbs. It is at home in Mediterranean cooking, including coastal meals where fresh fish is simply prepared and allowed to remain the focus.
The flesh turns tender, moist and easy to flake, with a mild flavour that pairs well with the fruitiness of olive oil. Serve it with a green salad, roasted vegetables or potatoes for a straightforward dinner. It is high in protein and contains no carbohydrates, making it a fitting choice for a protein-focused meal; use a light hand with the oil if you want the plate less rich.
How Nutritious Is Baked sea bass with olive 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 olive 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 olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Baked sea bass with olive 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 olive oil Fat Profile
SATURATED
2.7g
MONOUNSATURATED
6.66g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.