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Fried sea bass fillet Calories
High protein, low carb, good source of selenium and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried sea bass fillet (140 g) has 287 calories. That works out to 205 calories per 100 g. It contains 4.5 g of carbs, 34.3 g of protein, 14.3 g of fat and 0 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Fried sea bass fillet Nutrition Facts
Selected: 1 piece (medium) · 140 g
287
KCAL / 140G
Carbs
4.5g
· 2% DV
Protein
34.3g
· 69% DV
Fat
14.3g
· 18% 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 6% · Protein 48% · Fat 46%
Fried sea bass fillet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 287 kcal | |
| Total fat | 14.3 g | 18% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0.07 g | |
| Sodium | 133 mg | 6% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 34.3 g | 69% |
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 Fried sea bass fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 287 kcal |
| 1 piece (thin) | 70 g | 144 kcal |
| 1 piece (small) | 90 g | 185 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (half) | 120 g | 246 kcal |
| 1 cup (chopped) | 160 g | 328 kcal |
| 1 piece (thick) | 170 g | 349 kcal |
| 1 serving (whole) | 180 g | 369 kcal |
| 1 piece (large) | 200 g | 410 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Fried sea bass fillet
What is fried sea bass fillet?
Fried sea bass fillet is boneless sea bass cooked in hot oil, usually in a pan, until the outside browns and the flesh turns opaque. It may be served plain, lightly coated in flour, or with a crisp batter.
How do you keep fried sea bass fillet from sticking to the pan?
To keep fried sea bass fillet from sticking, pat the fish dry, preheat the pan, and add oil before laying the fillet in. Leave it undisturbed until the underside has browned; turning it too early can tear the flesh.
Should you fry sea bass fillet with the skin on?
Yes, you can fry sea bass fillet with the skin on, and it can become crisp while helping the flesh hold together. Dry the skin well, place that side down first, and press gently for a few seconds so it stays flat.
What sauce goes with fried sea bass fillet?
Lemon butter, garlic-and-herb sauce, or a simple salsa verde all pair well with fried sea bass fillet without masking its mild flavor. Add sauce just before serving so the crisp coating does not turn soggy.
How can you tell when fried sea bass fillet is cooked?
Fried sea bass fillet is cooked when the thickest part is opaque and separates easily into flakes. For a temperature check, the center should reach 145°F (63°C); avoid prolonged cooking, which can make the fish dry.
Can you reheat fried sea bass fillet in an air fryer?
Yes, an air fryer can reheat fried sea bass fillet while restoring some of its crispness. Arrange the pieces in a single layer and heat briefly until hot throughout; repeated reheating can dry out the delicate fish.
How long does fried sea bass fillet keep in the fridge?
Fried sea bass fillet keeps for up to three days in the refrigerator when placed in a covered container within two hours of cooking. Discard it if it sat at room temperature for an extended period.
Can you cook fried sea bass fillet in an air fryer?
Yes, you can make a lighter, crisp-style sea bass fillet in an air fryer by brushing or spraying the fish lightly with oil. Cook in a single layer and turn once; thick batter may not crisp as evenly as a thin coating.
Is fried sea bass fillet healthy?
Fried sea bass fillet provides protein, vitamin B12, and selenium, while frying adds oil and makes it richer than simply baked fish. Use a modest amount of oil and serve it with vegetables for a balanced meal.
Can pregnant women eat fried sea bass fillet?
Yes, pregnant women can generally eat fried sea bass fillet if it is thoroughly cooked; sea bass is considered a lower-mercury fish. Avoid raw or undercooked fish, and ask your healthcare professional if you have specific dietary restrictions.
Fried sea bass fillet Vitamins & Minerals
Vitamins
B12
3.36µg · 140% DV
B3
8.12mg · 51% DV
Vitamin D
7µg · 35% DV
B6
0.59mg · 35% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
336mg · 48% DV
Iodine
45µg · 30% DV
Potassium ⭐
504mg · 15% DV
Sodium
133mg · 6% DV
Fried sea bass fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried sea bass fillet
To burn the 287 calories in 1 piece (medium) (140 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 Fried sea bass fillet?
Fried sea bass fillet is made by cooking boneless sea bass in hot oil, usually in a pan or fryer. It is a familiar preparation around the Mediterranean, where sea bass is a popular coastal fish; filleting makes it easy to serve and eat.
A well-cooked fillet has a lightly crisp exterior and tender, moist flesh. It is often served with lemon and a simple salad, and works well as part of a Mediterranean-style lunch or dinner. The fish makes this a protein-rich meal with little carbohydrate. For a lighter plate, blot away excess oil after frying and pair the fillet with vegetables or salad rather than heavier sides.
How Nutritious Is Fried sea bass 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 Fried 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 Fried sea bass fillet Contain Allergens?
Contains these allergens:
Which Diets Is Fried sea bass fillet 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
— Not suitable
Low FODMAP
— Not suitable
Fried sea bass fillet Fat Profile
SATURATED
2.94g
MONOUNSATURATED
5.74g
POLYUNSATURATED
3.5g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.