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Baked sea bass Calories
Baked sea bass
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked sea bass (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 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked sea bass 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%
Baked sea bass 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 | 135 mg | 6% |
| 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 Baked sea bass?
| 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 (medium) | 120 g | 149 kcal |
| 1 serving (large) | 200 g | 248 kcal |
| 1 piece (large) | 250 g | 310 kcal |
| 1 piece (extra large) | 300 g | 372 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Baked sea bass
How do you bake sea bass?
Bake sea bass in a preheated oven after seasoning it with olive oil, salt, pepper, and herbs. Add lemon and aromatics to the cavity if cooking it whole, then roast until the flesh turns opaque and separates easily with a fork.
How long does baked sea bass take to cook?
A medium whole sea bass typically takes about 20–30 minutes in a 200°C (400°F) oven. Fillets cook faster, and the exact time depends on thickness, so check the fish before the end of the estimated cooking time.
What temperature should you use for baked sea bass?
Bake sea bass at about 200°C (400°F) in a preheated oven. This temperature cooks the flesh through while allowing the surface to brown; thinner fillets may need less time, so keep an eye on them.
How can you tell when baked sea bass is done?
Baked sea bass is done when its flesh is opaque and flakes easily with a fork. For a food-safety check, the thickest part should reach 63°C (145°F); avoid overcooking, which can make the fish dry.
Should you bake sea bass whole or as fillets?
You can bake sea bass whole or as fillets. A whole fish stays moist and can be served as a centerpiece, while fillets are easier to portion and cook more quickly; adjust the cooking time to the cut.
What seasoning goes well with baked sea bass?
Lemon, olive oil, garlic, parsley, and black pepper are classic seasonings for baked sea bass. Use a light hand so the fish’s mild flavor remains noticeable, and add fresh herbs after baking for a brighter taste.
Should you wrap sea bass in foil when baking it?
No, wrapping sea bass in foil is not necessary. Baking it uncovered helps the skin brown; covering the pan for part of the cooking time can help retain moisture if you prefer softer skin.
Can you eat the skin on baked sea bass?
Yes, you can eat the skin on baked sea bass when the fish has been properly cleaned and cooked. Patting the skin dry before baking helps it brown, while moist or steamed skin will stay softer.
What should you serve with baked sea bass?
Serve baked sea bass with roasted potatoes, green vegetables, or a crisp salad. Lemon, fresh herbs, and a simple olive-oil dressing complement the fish without overwhelming its mild flavor.
How long does baked sea bass keep in the fridge?
Store leftover baked sea bass in a covered container in the refrigerator and eat it within three to four days. Refrigerate it promptly rather than leaving it at room temperature, and reheat it gently to avoid drying it out.
Baked sea bass Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B6
0.54mg · 32% DV
Vitamin D
6.3µg · 32% DV
B3
4.2mg · 26% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
495mg · 15% DV
Sodium
135mg · 6% DV
Baked sea bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked sea bass
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 Baked sea bass?
Baked sea bass is a simple preparation of sea bass cooked in the oven, often with lemon, onion and herbs; some versions add tomatoes or potatoes to the tray. It is popular around the Mediterranean, where the fish’s delicate flavour is usually allowed to stand out rather than being covered by a heavy sauce. The flesh turns tender and moist, with lightly browned edges when cooked until just done.
Serve it hot as a main course with salad, vegetables or potatoes, and offer lemon at the table. It is a protein-rich choice with no carbohydrates; a 100 g portion provides 20.5 g of protein. For a lighter meal, use oil sparingly and pair the fish with leafy greens or roasted vegetables. Take care not to overcook it, since lean fish can dry out quickly.
How Nutritious Is Baked 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 Baked 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 Baked sea bass Contain Allergens?
Contains these allergens:
Which Diets Is Baked sea bass 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 bass Fat Profile
SATURATED
1.5g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.8g
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.