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Cooked skinless sea bass fillet Calories
High protein, zero carb, rich in selenium and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked skinless sea bass fillet (120 g) has 149 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 27.6 g of protein, 3.1 g of fat and 0 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked skinless sea bass fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
149
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27.6g
· 55% DV
Fat
3.1g
· 4% 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 80% · Fat 20%
Cooked skinless sea bass fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.6 g | 55% |
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 Cooked skinless sea bass fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 149 kcal |
| 1 ounce (small) | 28 g | 35 kcal |
| ½ piece (half) | 60 g | 74 kcal |
| 1 piece (small) | 80 g | 99 kcal |
| 100 g | 100 g | 124 kcal |
| 1 cup (chopped) | 140 g | 174 kcal |
| 1 serving (medium) | 150 g | 186 kcal |
| 1 piece (large) | 180 g | 223 kcal |
| 1 serving (large) | 220 g | 273 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Cooked skinless sea bass fillet
How do you reheat cooked skinless sea bass fillet without drying it out?
Reheat cooked skinless sea bass fillet gently, covered, in a low oven or pan until just hot. A spoonful of water or a little olive oil helps retain moisture; prolonged high heat makes the lean fish tough and dry.
Does cooked skinless sea bass fillet still have bones?
Yes, a cooked skinless sea bass fillet can still contain small pin bones, even when sold or served as a fillet. Check along the center line before eating, and carefully remove any bones before serving it to a child.
How long does cooked skinless sea bass fillet last in the fridge?
Cooked skinless sea bass fillet generally keeps for 3–4 days when refrigerated within two hours of cooking. Store it in a sealed container in a cold refrigerator, and discard it if it develops an unpleasant smell or a sticky texture.
Can you eat cooked skinless sea bass fillet cold?
Yes, cooked skinless sea bass fillet can be eaten cold if it was cooled promptly and kept refrigerated. Flake it into a salad or serve it with lemon and olive oil; do not leave it sitting at room temperature.
Can you freeze cooked skinless sea bass fillet?
Yes, cooked skinless sea bass fillet freezes well when wrapped airtight after cooling. Thaw it in the refrigerator and use it soon after thawing; freezing may soften the texture, so it is often best added to a sauce or mixed dish.
What is the difference between sea bass and branzino?
Branzino is the Italian name commonly used for European sea bass, so the names often refer to the same fish. “Sea bass” can also describe other species, however, so the exact fish depends on the market and region.
What sauce goes well with cooked skinless sea bass fillet?
Lemon-butter sauce, herb vinaigrette, or a simple olive-oil-and-lemon dressing pairs well with cooked skinless sea bass fillet. Keep the sauce light so it complements rather than overwhelms the fish’s mild, delicate flavor.
Is cooked skinless sea bass fillet safe to eat during pregnancy?
Yes, thoroughly cooked sea bass fillet can be eaten during pregnancy; avoid raw or undercooked fish. Mercury guidance and recommended fish portions vary by location and personal circumstances, so ask your healthcare professional about your specific advice.
Why does cooked skinless sea bass fillet turn dry?
Cooked skinless sea bass fillet usually turns dry because it has been exposed to heat for too long. Its lean flesh loses moisture quickly, so stop cooking once it is opaque and separates easily with a fork.
How should you season cooked skinless sea bass fillet?
Season cooked skinless sea bass fillet simply with lemon, black pepper, fresh herbs, or a little olive oil. Add delicate herbs such as parsley or dill just before serving, since stronger spices can mask the fish’s mild taste.
Cooked skinless sea bass fillet Vitamins & Minerals
Vitamins
B12
2.88µg · 120% DV
B3
8.16mg · 51% DV
B6
0.48mg · 28% DV
Vitamin D
3.84µg · 19% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
34µg · 23% DV
Potassium ⭐
432mg · 13% DV
Sodium
90mg · 4% DV
Cooked skinless sea bass fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked skinless sea bass fillet
To burn the 149 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 Cooked skinless sea bass fillet?
Cooked skinless sea bass fillet is the boneless flesh of sea bass, a fish widely eaten around the Mediterranean, with the skin removed before or after cooking. Its flavour is mild and delicate, and the cooked flesh flakes apart easily. It may be grilled, baked or gently poached, then served warm or chilled.
In Mediterranean cooking it commonly appears as a simple main course with lemon, olive oil, vegetables or salad; elsewhere, it also pairs well with potatoes or grains. It is a lean, protein-rich choice, providing 23 g of protein per 100 g. For a lighter plate, serve it with vegetables and use a modest amount of oil or sauce.
How Nutritious Is Cooked skinless sea bass fillet?
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 Cooked skinless sea bass 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 Cooked skinless sea bass fillet Contain Allergens?
Contains these allergens:
Which Diets Is Cooked skinless sea bass 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
Cooked skinless sea bass fillet Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.