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Monkfish or sea bass Calories
A lean source of protein. Nutritional values are approximate averages for monkfish and sea bass and vary by species and preparation.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Monkfish or sea bass (150 g) has 131 calories. That works out to 87 calories per 100 g. It contains 0 g of carbs, 24.8 g of protein, 2.7 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Under the NOVA system it is classified as "Unprocessed".
Monkfish or sea bass Nutrition Facts
Selected: 1 piece (medium) · 150 g
131
KCAL / 150G
Carbs
0g
· 0% DV
Protein
24.8g
· 50% DV
Fat
2.7g
· 3% 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 80% · Fat 20%
Monkfish or sea bass nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.8 g | 50% |
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 Monkfish or sea bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 131 kcal |
| 1 ounce (medium) | 28.4 g | 25 kcal |
| 100 g | 100 g | 87 kcal |
| 1 piece (small) | 100 g | 87 kcal |
| 1 serving (small) | 120 g | 104 kcal |
| 1 cup (chopped) | 140 g | 122 kcal |
| 1 serving (medium) | 180 g | 157 kcal |
| 1 piece (large) | 220 g | 191 kcal |
| 1 serving (large) | 250 g | 218 kcal |
Calculated from 87 calories per 100 g.
Frequently Asked Questions About Monkfish or sea bass
What does monkfish taste like?
Monkfish has a mild, slightly sweet flavor and a firm, meaty texture. Its tail meat holds together well during cooking, which makes it popular in stews and pan-fried dishes; it is less delicate than sea bass.
How do you cook monkfish without making it tough?
Cook monkfish just until its flesh turns opaque and separates easily, since overcooking can make the firm meat dry and rubbery. Cut it into even pieces, then pan-sear or roast it; a sauce can help keep the dish moist.
How do you bake sea bass?
Season a cleaned sea bass with olive oil, lemon, and herbs, then bake it in a preheated 200°C (400°F) oven. A medium whole fish often takes about 20–25 minutes; check that the flesh is opaque and flakes easily.
Can monkfish be used instead of lobster?
Yes, monkfish can stand in for lobster in some recipes because its firm, mildly sweet flesh holds its shape. The flavor is not identical, so season it accordingly and avoid overcooking to preserve its tender texture.
Does monkfish have a lot of bones?
No, monkfish tail meat is prized partly because it has a central backbone and relatively few small bones. Ask for the tail to be filleted, and check the meat carefully before serving it to children.
Can you eat sea bass skin?
Yes, sea bass skin is edible when properly cleaned and cooked. Pan-frying the fish skin-side down can make it crisp; make sure the scales have been removed, as they are unpleasant to eat.
How can you tell if sea bass is fresh?
Fresh sea bass should smell mildly of the sea, not sour or ammonia-like, and its flesh should feel firm. Look for clear, bright eyes and moist skin; dull eyes or a strong unpleasant odor are warning signs.
Can you freeze monkfish and sea bass?
Yes, both fish freeze well when wrapped airtight while fresh. Thaw them in the refrigerator rather than on the counter, and do not refreeze them after thawing. Refrigerate cooked leftovers promptly in a covered container.
Is sea bass safe to eat raw?
Not automatically: ordinary fresh sea bass is not necessarily safe for raw dishes. Use only fish sourced and handled specifically for raw consumption, including appropriate parasite controls; when that is uncertain, cook the fish thoroughly.
What is the difference between monkfish and sea bass?
Monkfish has dense, firm tail meat, while sea bass has a more delicate, flaky texture and a mild flavor. They can both be baked or pan-cooked, but monkfish is better suited to recipes that need chunks of fish to hold their shape.
Monkfish or sea bass Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
B3
4.65mg · 29% DV
Vitamin D
5.25µg · 26% DV
B6
0.3mg · 18% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
285mg · 41% DV
Iodine
38µg · 25% DV
Potassium ⭐
480mg · 14% DV
Sodium
90mg · 4% DV
How to Burn Off Monkfish or sea bass
To burn the 131 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 Monkfish or sea bass?
Monkfish and sea bass are two distinct fish grouped together here. Monkfish is a firm-fleshed, bottom-dwelling fish found in the Atlantic and Mediterranean; sea bass usually refers to species such as European sea bass, native to the eastern Atlantic and Mediterranean. Both have a mild taste, though monkfish has a notably meaty texture. They are commonly grilled, baked or pan-cooked, served with vegetables, potatoes or a simple salad; in Turkey, sea bass is often grilled whole, while monkfish also works well in stews. This is a lean, protein-rich choice, with about 16.5 g of protein per 100 g. For a lighter meal, bake or grill it rather than frying.
How Nutritious Is Monkfish or 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 Monkfish or sea bass Processed?
NOVA 1
Unprocessed
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 Monkfish or sea bass Contain Allergens?
Contains these allergens:
Which Diets Is Monkfish or 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
Monkfish or sea bass Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.