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Crispy Sea Bass Calories
Crispy outside, tender inside sea bass; source of protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crispy Sea Bass (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 9 g of carbs, 30 g of protein, 12 g of fat and 0.6 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Crispy Sea Bass Nutrition Facts
Selected: 1 piece (medium) · 150 g
270
KCAL / 150G
Carbs
9g
· 3% DV
Protein
30g
· 60% DV
Fat
12g
· 15% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 45% · Fat 41%
Crispy Sea Bass nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 0.6 g | 2% |
| Protein | 30 g | 60% |
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 Crispy Sea Bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 270 kcal |
| 1 piece (extra small) | 50 g | 90 kcal |
| 1 piece (half) | 75 g | 135 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 100 g | 180 kcal |
| 1 serving (small) | 120 g | 216 kcal |
| 1 serving (large) | 180 g | 324 kcal |
| 1 piece (large) | 220 g | 396 kcal |
| 1 piece (extra large) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Crispy Sea Bass
What is crispy sea bass?
Crispy sea bass is sea bass cooked so its outside is browned and crunchy while the flesh stays tender. It is usually made with skin-on fillets, though the exact coating and cooking method vary by recipe.
How do you get crispy skin on crispy sea bass?
Dry the skin thoroughly and cook crispy sea bass skin-side down in a hot pan. Press it gently at first so the skin makes even contact, then leave it undisturbed until it releases easily before turning.
Is crispy sea bass better pan-fried or baked?
Pan-frying gives crispy sea bass the most reliably crisp skin, while baking is convenient for cooking several portions with less oil. For a crisp finish from the oven, dry the fish first and briefly broil it at the end.
How long should you cook crispy sea bass?
Cook crispy sea bass until the flesh turns opaque and separates easily into flakes; the exact time depends on the thickness of the fillet and the cooking method. Avoid prolonged cooking, which can make the tender fish dry.
Does crispy sea bass have bones?
It can. Crispy sea bass made from fillets may still contain small pin bones, and a whole cooked fish has a central backbone and finer bones. Check each portion carefully before eating, especially when serving children.
What should you serve with crispy sea bass?
Serve crispy sea bass with lemon, a fresh green salad, or roasted vegetables. Potatoes, rice, or a simple grain salad also make it a more substantial meal without covering up the fish’s delicate flavor.
What sauce goes with crispy sea bass?
Lemon-butter sauce, herb sauce, or garlicky yogurt all pair well with crispy sea bass. Serve sauce on the side or underneath the fish so it does not soften the crunchy surface.
Can you make crispy sea bass in an air fryer?
Yes, an air fryer can make crispy sea bass, especially when the fillets are dried well and arranged in a single layer. Check the fish before the end of cooking, since thin pieces can cook quickly.
How do you reheat leftover crispy sea bass?
Reheat leftover crispy sea bass in an oven or air fryer to bring back some crunch; a microwave tends to soften the coating or skin. Refrigerate leftovers promptly in a covered container and eat them within two days.
Is crispy sea bass a healthy dinner?
Crispy sea bass can be a protein-rich dinner that also provides omega-3 fats. Its overall balance depends partly on how much oil or coating is used, so pair it with vegetables and choose a lighter cooking method if desired.
Crispy Sea Bass Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B6
0.45mg · 26% DV
B3
3.15mg · 20% DV
Vitamin D
3.75µg · 19% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
495mg · 15% DV
Sodium
330mg · 14% DV
Crispy Sea Bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy Sea Bass
To burn the 270 calories in 1 piece (medium) (150 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 Crispy Sea Bass?
Crispy Sea Bass is sea bass cooked until its exterior turns golden and crisp while the flesh stays tender. Sea bass is popular around the Mediterranean, including Turkey, and the exact preparation varies: it may be pan-fried, deep-fried or cooked in the oven, depending on the recipe.
It is often served as a main with lemon, salad or vegetables, and fits naturally into a Mediterranean-style meal. The fish provides protein with relatively few carbohydrates; a 100 g portion has 20 g of protein. For a lighter plate, choose an oven-cooked version and pair it with fresh vegetables rather than heavier sides.
How Nutritious Is Crispy Sea Bass?
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 Crispy Sea Bass 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 Crispy Sea Bass Contain Allergens?
Contains these allergens:
Which Diets Is Crispy Sea Bass Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Crispy Sea Bass Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3.9g
POLYUNSATURATED
1.8g
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.