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Baked Sea Bream Fillet Calories
Rich in omega-3, low calorie, healthy oven-baked fish fillet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Sea Bream Fillet (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 4.2 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Sea Bream Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% DV
Fat
4.2g
· 5% 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 71% · Fat 29%
Baked Sea Bream Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 Bream Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 piece (extra small) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 2 piece (double) | 240 g | 264 kcal |
| 1 piece (extra large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Baked Sea Bream Fillet
How do you bake a baked sea bream fillet at home?
Bake a sea bream fillet with a little oil, salt, pepper, and herbs until the flesh turns opaque and flakes easily. Add lemon or fresh herbs for brightness, and avoid overcooking so the lean fish stays moist.
What temperature should you use for a baked sea bream fillet?
A hot oven around 200°C (400°F) works well for a baked sea bream fillet. The exact cooking time depends on the thickness, so check the centre rather than relying only on the clock.
How can you tell when a baked sea bream fillet is done?
A baked sea bream fillet is done when its centre is opaque and the flesh separates into flakes with gentle pressure. For a food-safety check, fish should reach 63°C (145°F) internally.
What does baked sea bream fillet taste like?
Baked sea bream fillet has a mild, slightly sweet flavour and tender, delicate flesh. Its taste is less pronounced than oily fish such as mackerel, so it pairs well with citrus, herbs, and simple seasonings.
Is baked sea bream fillet usually boneless?
A sea bream fillet has the backbone removed, but it may still contain small pin bones. Feel along the centre of the flesh before serving and pull out any bones with clean fingers or tweezers.
Can you eat the skin on baked sea bream fillet?
Yes, the skin on baked sea bream fillet is edible. It can become pleasantly crisp when cooked skin-side down, though it may stay soft if baked without direct heat. Lift the flesh away if you prefer not to eat it.
What vegetables go well with baked sea bream fillet?
Asparagus, courgette, tomatoes, and green beans all pair well with baked sea bream fillet. Roast vegetables alongside the fish when practical, or serve it with a crisp salad for a lighter plate.
How do you keep baked sea bream fillet from drying out?
Keep baked sea bream fillet moist by using a little oil, avoiding excessive oven time, and checking the centre early. Covering it loosely while it rests also helps retain moisture without steaming it for too long.
How long does baked sea bream fillet last in the fridge?
Baked sea bream fillet keeps in a covered container in the refrigerator for 3–4 days. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat.
Is baked sea bream fillet a good source of omega-3?
Yes, sea bream provides omega-3 fats, although the amount varies by fish and preparation. Baking keeps the preparation simple; serving it with vegetables and a whole-grain side makes a balanced meal.
Baked Sea Bream Fillet Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B6
0.3mg · 18% DV
B5
0.84mg · 17% DV
B3
2.64mg · 17% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
396mg · 12% DV
Sodium
72mg · 3% DV
Baked Sea Bream Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Sea Bream Fillet
To burn the 132 calories in 1 piece (medium) (120 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 Bream Fillet?
Baked Sea Bream Fillet is made from sea bream, a popular fish around the Mediterranean, with the bones removed before the fillet is baked. It is a convenient way to enjoy the fish’s mild flavour without having to serve and pick apart a whole fish.
The flesh is tender and moist, with a delicate taste that pairs well with lemon, olive oil and herbs. In Mediterranean-style meals, serve it with roasted vegetables, potatoes or a crisp salad; it also works well with simple rice or bread. It is high in protein and relatively low in fat, so it makes a satisfying centrepiece for a lighter meal. Use a little oil and avoid overbaking to keep the fillet moist.
How Nutritious Is Baked Sea Bream Fillet?
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 Bream Fillet 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 Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked Sea Bream Fillet 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 Fillet Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.