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Sea bream 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 Sea bream fillet (150 g) has 186 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 30.8 g of protein, 6.3 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sea bream fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
186
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.8g
· 62% DV
Fat
6.3g
· 8% 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 68% · Fat 32%
Sea bream fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.8 g | 62% |
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 Sea bream fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 186 kcal |
| ½ piece (half) | 75 g | 93 kcal |
| 100 g | 100 g | 124 kcal |
| 1 piece (small) | 100 g | 124 kcal |
| 1 serving (grated) | 120 g | 149 kcal |
| 1 cup (shredded) | 120 g | 149 kcal |
| 1 cup (diced) | 140 g | 174 kcal |
| 1 serving (whole) | 180 g | 223 kcal |
| 1 piece (large) | 220 g | 273 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Sea bream fillet
How do you cook sea bream fillet in the oven?
Bake sea bream fillet with olive oil, lemon and herbs until the flesh turns opaque and flakes easily with a fork. The fillet is already portioned, so it cooks faster than a whole fish; check it early to avoid drying it out.
How do you pan-fry sea bream fillet with crispy skin?
For crispy skin, pat the sea bream fillet dry and place it skin-side down in a hot, lightly oiled pan. Press gently for the first moments so the skin stays flat, then turn it briefly once the flesh is nearly cooked.
Does sea bream fillet have bones?
Sea bream fillet can still contain small pin bones, even though the head and backbone have been removed. Run your fingers along the flesh before cooking and pull out any bones with clean tweezers.
What does sea bream fillet taste like?
Sea bream fillet has a mild, slightly sweet flavor and tender white flesh. Its taste is less assertive than oily fish such as mackerel, so simple seasonings like lemon, herbs and olive oil usually complement it well.
Is sea bream fillet the same as sea bass fillet?
No, sea bream fillet and sea bass fillet come from different fish. Both have mild white flesh and can often be cooked similarly, but sea bream is typically a little sweeter, while sea bass can have a firmer texture.
Can you eat the skin on sea bream fillet?
Yes, sea bream fillet skin is edible when cooked. It becomes pleasantly crisp when the fillet is cooked skin-side down in a hot pan; if you prefer not to eat it, the cooked skin separates easily from the flesh.
What can I use instead of sea bream fillet in a recipe?
Use sea bass or another mild, firm white fish as a substitute for sea bream fillet. Choose a fillet of similar thickness so it cooks in about the same time, and check doneness by whether the flesh flakes easily.
How can you tell when sea bream fillet is cooked?
Sea bream fillet is cooked when its flesh is opaque and separates into flakes under gentle pressure from a fork. If the center still looks translucent, cook it a little longer; stopping as soon as it flakes helps keep it moist.
How long does raw sea bream fillet last in the fridge?
Raw sea bream fillet generally keeps for one to two days in the refrigerator. Store it covered in the coldest part of the fridge, separate from ready-to-eat foods, and cook it promptly rather than leaving it at room temperature.
Can you freeze sea bream fillet?
Yes, sea bream fillet freezes well when wrapped airtight while fresh. Thaw it in the refrigerator before cooking, and do not refreeze it after it has thawed; freezing may make its texture slightly softer.
Sea bream fillet Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
10.2mg · 64% DV
Vitamin D
7.5µg · 38% DV
B6
0.6mg · 35% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
540mg · 16% DV
Sodium
113mg · 5% DV
Sea bream fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bream fillet
To burn the 186 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 Sea bream fillet?
Sea bream fillet is the boneless flesh of a mild, white-fleshed fish common around the Mediterranean and eastern Atlantic. It cooks to a tender, flaky texture, with a delicate flavour that takes well to simple seasoning. In Mediterranean kitchens it is often grilled or roasted with olive oil, lemon and herbs; elsewhere, pan-searing is an easy option, too. Serve it with greens, potatoes or seasonal vegetables, taking care not to overcook it.
It is a protein-rich choice with no carbohydrates, and provides selenium and vitamin B12. For a lighter plate, use just a little oil and pair the fillet with salad or simply cooked vegetables.
How Nutritious Is 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 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 Sea bream fillet Contain Allergens?
Contains these allergens:
Which Diets Is 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
Sea bream fillet Fat Profile
SATURATED
1.5g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.