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Baked sea bream Calories
Baked sea bream, a healthy seafood rich in 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 Baked sea bream (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 41 g of protein, 8.4 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.
Baked sea bream Nutrition Facts
Selected: 1 piece (medium) · 200 g
240
KCAL / 200G
Carbs
0g
· 0% DV
Protein
41g
· 82% DV
Fat
8.4g
· 11% 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%
Baked sea bream nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 130 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 41 g | 82% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 240 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (extra small) | 100 g | 120 kcal |
| 1 piece (small) | 150 g | 180 kcal |
| 1 serving (medium) | 180 g | 216 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 piece (large) | 300 g | 360 kcal |
| 1 piece (jumbo) | 350 g | 420 kcal |
| 1 piece (extra large) | 400 g | 480 kcal |
Calculated from 120 calories per 100 g.
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 cook it in a preheated oven until the flesh turns opaque and flakes easily. Lemon and herbs inside the cavity add flavor.
What herbs go best with baked sea bream?
Lemon, parsley, thyme, garlic and a little olive oil pair well with baked sea bream. Use herbs lightly so they complement rather than overpower the fish, and add lemon slices to the cavity or serve them alongside.
How can you keep baked sea bream from drying out?
Keep baked sea bream moist by coating it lightly with olive oil and taking it out as soon as the flesh flakes easily. Covering the dish with foil for most of the cooking and uncovering it near the end also helps.
How do you know when baked sea bream is cooked?
Baked sea bream is ready when its flesh is opaque and separates easily with a fork at the thickest part. If the center still looks translucent or gelatinous, continue cooking and check again rather than relying only on the surface color.
Can you bake sea bream from frozen?
It is better to thaw sea bream in the refrigerator before baking it. A frozen center can leave the outside overcooked while the inside is still underdone; pat the thawed fish dry before seasoning so it roasts rather than steams.
Can you eat the skin of baked sea bream?
Yes, you can eat the skin of baked sea bream if it has been properly scaled and cooked. It may be tender rather than crisp when baked; remove it at the table if you prefer not to eat it.
Should you bake sea bream whole or as fillets?
Both work, but a whole sea bream tends to retain moisture and can be presented with its cavity aromatics. Fillets are easier to portion and serve, but cook faster, so watch them closely to avoid drying them out.
How do you serve baked sea bream without the bones?
To serve baked sea bream with fewer bones, lift the cooked top fillet away from the backbone, then remove the backbone before serving the lower side. Check each portion carefully, especially when serving children, because fine pin bones may remain.
What should you serve with baked sea bream?
Serve baked sea bream with roasted vegetables, potatoes, a crisp green salad or simply dressed greens. Lemon wedges and a light olive-oil dressing complement the fish without covering its delicate flavor.
How should you store leftover baked sea bream?
Put leftover baked sea bream in a covered container and refrigerate it promptly; eat it within a few days. Reheat it until hot throughout, or flake it into a cold salad while it is still safely chilled.
Baked sea bream Vitamins & Minerals
Vitamins
B12
4.4µg · 183% DV
B3
5mg · 31% DV
B6
0.5mg · 29% DV
B5
1.4mg · 28% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
420mg · 60% DV
Iodine
70µg · 47% DV
Potassium ⭐
680mg · 20% DV
Sodium
130mg · 6% DV
Baked sea bream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked sea bream
To burn the 240 calories in 1 piece (medium) (200 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?
Baked sea bream is a Mediterranean-style dish made by cooking sea bream in the oven, often whole or in a shallow baking dish. Olive oil, lemon and herbs are common additions, with vegetables such as onion or tomato sometimes baked alongside it.
The flesh is mild, tender and flaky, making it an easy match for bright citrus and herbs. Around the Mediterranean it is often served as a main course with salad, vegetables or potatoes; elsewhere, it also works well with simple grains or crusty bread. It provides plenty of protein with no carbohydrates. For a lighter plate, use oil sparingly and serve it with extra vegetables.
How Nutritious Is Baked sea bream?
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 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:
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
2.2g
MONOUNSATURATED
3.4g
POLYUNSATURATED
2.4g
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.