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Oil-fried sea bream Calories
High-protein, contains omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-fried sea bream (180 g) has 396 calories. That works out to 220 calories per 100 g. It contains 0 g of carbs, 41.6 g of protein, 24.8 g of fat and 0 g of fiber. Its 5.6 µg of B12 covers 233% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-fried sea bream Nutrition Facts
Selected: 1 piece (medium) · 180 g
396
KCAL / 180G
Carbs
0g
· 0% DV
Protein
41.6g
· 83% DV
Fat
24.8g
· 32% 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 43% · Fat 57%
Oil-fried sea bream nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 396 kcal | |
| Total fat | 24.8 g | 32% |
| Saturated fat | 3.87 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 148 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 41.6 g | 83% |
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 Oil-fried sea bream?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 396 kcal |
| 1 piece (half) | 75 g | 165 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (small) | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 serving (large) | 250 g | 550 kcal |
| 1 piece (large) | 260 g | 572 kcal |
| 1 piece (jumbo) | 350 g | 770 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Oil-fried sea bream
How do you make oil-fried sea bream?
Oil-fried sea bream is made by cleaning and thoroughly drying the fish, then frying it in hot oil until both sides are golden and the flesh is opaque. Drying the surface first helps reduce splattering and keeps the coating from turning soggy.
How do you get crispy skin on oil-fried sea bream?
For crispy skin on oil-fried sea bream, pat the fish completely dry and avoid crowding the pan. Lay it skin-side down in hot oil and leave it undisturbed until the skin browns before turning it.
Should oil-fried sea bream be coated in flour?
Flour is optional for oil-fried sea bream. A thin coating can help form a crisp exterior, but shake off the excess first; too much flour can mask the fish’s flavor and make the frying oil cloudy.
Is oil-fried sea bream cooked whole or as fillets?
Oil-fried sea bream can be cooked whole or as fillets. A whole fish makes a striking centerpiece, while fillets are easier to portion and serve; either way, check the thickest part to make sure it is cooked through.
What oil is best for frying sea bream?
A neutral oil that can withstand high heat works well for oil-fried sea bream. Olive oil is another option, but avoid letting any oil smoke or burn, as that can give the fish an unpleasant flavor.
How can you tell when oil-fried sea bream is cooked?
Oil-fried sea bream is cooked when its flesh is opaque and separates easily with a fork. Check the thickest part of the fish rather than relying on browned skin alone, since the outside can cook before the center.
What goes well with oil-fried sea bream?
Oil-fried sea bream pairs well with lemon, a crisp salad, and simply prepared vegetables. Fresh herbs or a tangy sauce also balance the richness of the fried fish without overpowering its mild flavor.
How should you store leftover oil-fried sea bream?
Refrigerate leftover oil-fried sea bream in a covered container promptly rather than leaving it out for an extended time. Reheat it in an oven or skillet to help the surface stay firmer; refrigeration will still soften the skin.
Can you freeze and reheat oil-fried sea bream?
Yes, you can freeze oil-fried sea bream, though its skin and coating may lose their crispness after thawing. Freeze it in an airtight container, thaw it in the refrigerator, then reheat it thoroughly in an oven or skillet.
Is oil-fried sea bream healthy?
Oil-fried sea bream provides protein and omega-3 fats, while frying adds oil and makes the dish richer than non-fried fish. Pair it with vegetables or salad rather than another fried side for a more balanced meal.
Oil-fried sea bream Vitamins & Minerals
Vitamins
B12
5.58µg · 233% DV
B3
10.98mg · 69% DV
Vitamin D
9.18µg · 46% DV
B6
0.68mg · 40% DV
Minerals
Selenium
77µg · 140% DV
Phosphorus
441mg · 63% DV
Iodine
63µg · 42% DV
Potassium ⭐
639mg · 19% DV
Sodium
148mg · 6% DV
Oil-fried sea bream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-fried sea bream
To burn the 396 calories in 1 piece (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 Oil-fried sea bream?
Oil-fried sea bream is sea bream cooked in hot oil, often as a whole fish. It is a familiar catch around the Mediterranean, where it is also commonly grilled or baked. Frying gives the skin a golden, lightly crisp finish while the flesh stays tender and moist, with a mild, clean flavour.
Serve it hot with lemon and a fresh salad or vegetables; in Mediterranean coastal cooking, it makes a straightforward main course. It is high in protein and contains no carbohydrates, while frying adds fat. Drain it well after cooking and pair it with plenty of greens for a lighter meal.
How Nutritious Is Oil-fried 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 Oil-fried 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 Oil-fried sea bream Contain Allergens?
Contains these allergens:
Which Diets Is Oil-fried 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
Oil-fried sea bream Fat Profile
SATURATED
3.87g
MONOUNSATURATED
11.66g
POLYUNSATURATED
5.85g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.