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Gilthead Sea Bream Salad Calories
Grilled gilthead sea bream, fresh vegetables, healthy fats
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Gilthead Sea Bream Salad (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 5.8 g of carbs, 24.3 g of protein, 7.6 g of fat and 2.7 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Gilthead Sea Bream Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
198
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
24.3g
· 49% DV
Fat
7.6g
· 10% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 51% · Fat 37%
Gilthead Sea Bream Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 24.3 g | 49% |
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 Serving of Gilthead Sea Bream Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 198 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (half) | 110 g | 121 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 cup (chopped) | 150 g | 165 kcal |
| 1 piece (whole) | 220 g | 242 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 serving (jumbo) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Gilthead Sea Bream Salad
How do you make gilthead sea bream salad?
Gilthead sea bream salad is made by combining cooked, flaked fish with fresh vegetables and a simple dressing. Grill or bake the fish, remove every bone, then serve it with leafy greens, tomatoes, cucumber, olive oil and lemon.
What vegetables go in gilthead sea bream salad?
Gilthead sea bream salad commonly pairs the fish with leafy greens, tomatoes and cucumber. Red onion, fennel or chopped herbs can add crunch and freshness; keep the additions light so they complement rather than overwhelm the delicate fish.
Is gilthead sea bream salad served warm or cold?
Gilthead sea bream salad is usually served cool or at room temperature. Let freshly cooked fish cool before adding it to the greens, or its heat may wilt them; dress the salad just before serving for the best texture.
What dressing goes with gilthead sea bream salad?
A lemon and olive oil dressing suits gilthead sea bream salad best because it brightens the fish without masking its flavor. Add a little salt and fresh herbs if you like, and toss the dressing through just before serving.
How do you remove bones from gilthead sea bream for salad?
To debone gilthead sea bream for salad, let the cooked fish cool enough to handle, then lift away the skin and backbone. Flake the flesh into pieces and carefully check each one for small bones before mixing it with vegetables.
Can you use grilled gilthead sea bream leftovers in a salad?
Yes, leftover grilled gilthead sea bream works well in salad if it was refrigerated promptly and kept cold. Remove the skin and bones, flake the fish, and add it to fresh vegetables shortly before serving.
Can you bake gilthead sea bream for gilthead sea bream salad instead of grilling it?
Yes, baked gilthead sea bream is a good alternative to grilled fish in gilthead sea bream salad. Bake it until cooked through, let it cool, then remove the bones and combine the flakes with the salad ingredients.
What should you serve with gilthead sea bream salad?
Gilthead sea bream salad can be served with grilled vegetables, crusty bread or a simple vegetable side. Choose something light that complements the fish rather than adding another strongly flavored main dish.
How long does gilthead sea bream salad keep in the fridge?
Store gilthead sea bream salad in a covered container in the refrigerator and aim to eat it by the next day. Keep the dressing and delicate greens separate when possible, and discard the salad if it has been left out for an extended period.
Is gilthead sea bream salad a traditional Mediterranean dish?
Gilthead sea bream salad fits Mediterranean cooking, combining a commonly eaten Mediterranean fish with fresh vegetables, olive oil and lemon. Recipes vary by region and household, so there is no single fixed set of ingredients or preparation.
Gilthead Sea Bream Salad Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
Vitamin K
32.4µg · 27% DV
B3
3.24mg · 20% DV
Vitamin D
3.78µg · 19% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
198mg · 28% DV
Iodine
32µg · 21% DV
Sodium
306mg · 13% DV
Potassium ⭐
432mg · 13% DV
Gilthead Sea Bream Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gilthead Sea Bream Salad
To burn the 198 calories in 1 serving (medium) (180 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 Gilthead Sea Bream Salad?
Gilthead sea bream salad brings grilled gilthead sea bream together with fresh vegetables, often finished with olive oil and lemon. It suits the Mediterranean style of cooking, where simply grilled fish and seasonal produce make a satisfying meal. The fish is tender and mildly sweet, while crisp greens and vegetables add freshness and contrast.
Serve it as a light lunch or supper, or as part of a larger spread with bread and other salads. It is a protein-forward choice with relatively few carbohydrates; each 100 g provides 13.5 g of protein. For a lighter dressing, use a little olive oil and let lemon, herbs and ripe vegetables bring plenty of flavour.
How Nutritious Is Gilthead Sea Bream Salad?
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 Gilthead Sea Bream Salad 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 Gilthead Sea Bream Salad Contain Allergens?
Contains these allergens:
Which Diets Is Gilthead Sea Bream Salad 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
Gilthead Sea Bream Salad Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.7g
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.