1 piece (medium) of Baked Sea Bream (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 40.2 g of protein, 8.2 g of fat and 0 g of fiber. Its 4.4 µg of B12 covers 183% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Baked Sea Bream?

Baked Sea Bream is a Mediterranean-style preparation of sea bream, usually cooked whole in the oven with olive oil, lemon and herbs. It is especially familiar around the Aegean and eastern Mediterranean, where fresh fish is often served simply so its flavour can shine.

The flesh is firm, mild and flaky, while the skin can turn golden in the oven. Serve it with lemon, a crisp salad or roasted vegetables; in Turkey and Greece it is a popular centrepiece for a relaxed seafood meal, and it also works well for a simple weeknight dinner elsewhere. It is protein-rich and naturally contains no carbohydrates. For a lighter plate, use a modest amount of oil and pair it with vegetables rather than rich sides.

Baked Sea Bream Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 0% DV

Protein

20.1g

· 40% DV

Fat

4.1g

· 5% 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 69% · Fat 31%

Baked Sea Bream Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

2.8mg · 18% DV

0.6mg · 12% DV

0.18mg · 11% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

210mg · 30% DV

Iodine

30µg · 20% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Baked Sea Bream?

Nutrient density

Very high

80/ 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

58/ 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 Bream 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 Bream

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

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 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 Sea Bream 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 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 Sea Bream Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.5g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Baked Sea Bream

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Baked Sea Bream vs Salmon Fillet86 kcal fewer per 100 g

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Baked Sea Bream vs Canned Tuna4 kcal more per 100 g

→🐟vs🐟

Baked Sea Bream vs Fish10 kcal more per 100 g

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Baked Sea Bream vs Tuna12 kcal fewer per 100 g

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Foods Similar to Baked Sea Bream

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Baked Sea Bream

How do you bake a whole sea bream?

To bake a whole sea bream, pat the cleaned fish dry, season it with salt, pepper and olive oil, then add lemon and herbs to the cavity. Bake until the flesh is opaque and separates easily from the backbone.

What herbs and seasonings go well with baked sea bream?

Lemon, parsley, olive oil, salt and black pepper are classic seasonings for baked sea bream. Thyme, oregano, garlic or fennel also work well, but use them lightly so they complement rather than cover the fish’s mild flavor.

How can you tell when baked sea bream is done?

Baked sea bream is done when its flesh is opaque and flakes easily at the thickest part. Check near the backbone with a fork; if the flesh still looks translucent or clings firmly to the bone, cook it a little longer.

Should you scale and gut sea bream before baking it?

Yes, scale and gut sea bream before baking it whole. Rinse away any remaining blood or debris, then pat the fish dry so it roasts rather than steams. Ask the fishmonger to prepare it if you do not want to clean it yourself.

Can you bake sea bream from frozen?

It is better to thaw sea bream completely in the refrigerator before baking it whole. A frozen fish cooks unevenly, so the outside may overcook before the center is done; pat the thawed fish dry before seasoning and putting it in the oven.

Can you eat the skin of baked sea bream?

Yes, baked sea bream skin is edible, especially when it has browned and crisped in the oven. Make sure the fish has been scaled first, since scales are unpleasant to eat; you can also lift the cooked skin away if you prefer.

What should you serve with baked sea bream?

Serve baked sea bream with roasted potatoes, grilled vegetables, a fresh green salad or rice. Bright, simple sides work especially well because they balance the fish without hiding the lemon-and-herb flavors often used in the dish.

How long does leftover baked sea bream keep?

Leftover baked sea bream keeps for up to 3 days in the refrigerator when stored promptly in a covered container. Remove the flesh from the bones before storing if convenient, and reheat only the portion you plan to eat until thoroughly hot.

Is sea bream the same as sea bass?

No, sea bream and sea bass are different fish. Sea bream usually has a rounder, deeper body and a mild, delicate flavor, while sea bass is more elongated; recipes may be adapted between them, but cooking time depends on the fish’s size and shape.

Do you need to cover sea bream when baking it?

No, you do not usually need to cover sea bream when baking it. Leaving it uncovered lets the skin brown; cover it loosely with foil only if it is browning too quickly before the flesh has finished cooking.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026