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Baked sea bass with tomato sauce Calories
High-protein, low-carb baked fish dish with omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked sea bass with tomato sauce (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 5 g of carbs, 36.7 g of protein, 9.7 g of fat and 1.1 g of fiber. Its 3.4 µg of B12 covers 143% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Baked sea bass with tomato sauce Nutrition Facts
Selected: 1 piece (medium) · 180 g
256
KCAL / 180G
Carbs
5g
· 2% DV
Protein
36.7g
· 73% DV
Fat
9.7g
· 12% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 58% · Fat 34%
Baked sea bass with tomato sauce nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 36.7 g | 73% |
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 tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 256 kcal |
| 1 piece (half) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 piece (small) | 120 g | 170 kcal |
| 1 serving (small) | 150 g | 213 kcal |
| 1 cup (chopped) | 200 g | 284 kcal |
| 1 serving (medium) | 220 g | 312 kcal |
| 1 piece (large) | 250 g | 355 kcal |
| 1 serving (large) | 320 g | 454 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Baked sea bass with tomato sauce
How do you make baked sea bass with tomato sauce?
Baked sea bass with tomato sauce is made by baking cleaned sea bass with a tomato-based sauce, often with olive oil, onion, garlic, and herbs. Coat the fish with the sauce and cook until the flesh turns opaque and flakes easily.
What should you serve with baked sea bass with tomato sauce?
Baked sea bass with tomato sauce pairs well with roasted vegetables, a crisp salad, or plain rice. Crusty bread is also useful for soaking up the sauce; choose vegetables if you want a lighter side.
How can you keep baked sea bass with tomato sauce from drying out?
Keep baked sea bass with tomato sauce moist by coating the fish well and checking it as it cooks. Sea bass thickness affects cooking time, so take it out once the flesh is opaque and separates easily with a fork.
Can you use canned tomatoes for baked sea bass with tomato sauce?
Yes, canned tomatoes work well for baked sea bass with tomato sauce. They make a convenient sauce outside tomato season; if the sauce is watery, simmer it briefly before adding it to the fish so the dish does not become diluted.
Should you remove the skin before making baked sea bass with tomato sauce?
No, you do not need to remove the skin before making baked sea bass with tomato sauce. Leaving it on can help the fish hold together during cooking, and you can separate it easily when serving if you prefer not to eat it.
How do you know when baked sea bass with tomato sauce is cooked?
Baked sea bass with tomato sauce is done when the thickest part of the flesh is opaque and flakes easily with a fork. If the center still looks translucent, cook it a little longer and check again.
Can baked sea bass with tomato sauce be made ahead?
Yes, you can make the tomato sauce for baked sea bass with tomato sauce ahead of time. Add it to the fish shortly before baking; leaving raw fish in the sauce for too long can affect its texture and requires careful refrigeration.
How long does leftover baked sea bass with tomato sauce keep?
Leftover baked sea bass with tomato sauce keeps in a covered container in the refrigerator for a few days. Reheat it gently, covered, to help prevent the fish from drying out, and avoid reheating the same portion more than once.
Can you make baked sea bass with tomato sauce with frozen fish?
Yes, baked sea bass with tomato sauce can be made with frozen fish. Thaw the sea bass in the refrigerator first and pat it dry before adding the sauce; excess water can thin the sauce and affect the texture.
Is baked sea bass with tomato sauce a good choice for weight loss?
Baked sea bass with tomato sauce can fit into a weight-loss meal because it is baked and provides protein. Pay attention to the serving size and the sides you add, such as bread, rice, or extra oil.
Baked sea bass with tomato sauce Vitamins & Minerals
Vitamins
B12
3.42µg · 143% DV
B3
8.82mg · 55% DV
B6
0.76mg · 45% DV
Vitamin D
7.56µg · 38% DV
Minerals
Selenium
56µg · 102% DV
Phosphorus
405mg · 58% DV
Iodine
50µg · 33% DV
Potassium ⭐
648mg · 19% DV
Sodium
378mg · 16% DV
Baked sea bass with tomato sauce 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 tomato sauce
To burn the 256 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 tomato sauce?
Baked sea bass with tomato sauce pairs sea bass with a tomato-based sauce and cooks them together in the oven. It suits the Mediterranean style of cooking fish simply, letting the mild flavour of the fish come through while the sauce adds brightness. The flesh turns tender and flakes easily, with a gentle sweet-tart note from the tomatoes.
Serve it with a green salad or vegetables for a lighter meal, or add potatoes or bread if you want something more substantial. It is a protein-rich, low-carbohydrate main; a 100 g portion provides 20.4 g of protein. Keeping the sauce’s oil modest is an easy way to keep the plate light.
How Nutritious Is Baked sea bass with tomato sauce?
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 sea bass with tomato sauce 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 tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Baked sea bass with tomato sauce 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 tomato sauce Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.