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Oven Roasted Branzino Calories
Rich in omega-3, low fat, high protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven Roasted Branzino (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 36.9 g of protein, 5.6 g of fat and 0 g of fiber. Its 4 µg of B12 covers 165% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven Roasted Branzino Nutrition Facts
Selected: 1 piece (medium) · 180 g
198
KCAL / 180G
Carbs
0g
· 0% DV
Protein
36.9g
· 74% DV
Fat
5.6g
· 7% 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 75% · Fat 25%
Oven Roasted Branzino nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.9 g | 74% |
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 Oven Roasted Branzino?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 198 kcal |
| 1 slice (thin) | 40 g | 44 kcal |
| 1 slice (thick) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 serving (large) | 220 g | 242 kcal |
| 1 piece (large) | 250 g | 275 kcal |
| 1 piece (jumbo) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Oven Roasted Branzino
How do you cook oven roasted branzino?
Oven roasted branzino is made by seasoning a cleaned fish with olive oil, lemon, salt, and herbs, then roasting it until the flesh flakes easily. Stuffing the cavity with lemon and fresh herbs adds aroma. It uses simple ingredients and is minimally processed.
What is branzino, and is it the same as sea bass?
Branzino is the Italian name commonly used for European sea bass. The names can refer to the same fish, though “sea bass” is a broader market name that may describe other species. Oven roasted branzino is simply this fish cooked in the oven.
Should you roast a whole branzino or use fillets for oven roasted branzino?
Either works for oven roasted branzino. A whole fish stays moist and looks impressive when served, while fillets cook faster and are easier to portion. Choose fillets for a quick meal, or roast the whole cleaned fish for a traditional presentation.
How do you keep oven roasted branzino from drying out?
To keep oven roasted branzino moist, avoid overcooking it and check the thickest part before taking it out. A little olive oil and lemon, plus roasting the fish whole, can help protect the delicate flesh. Let it rest briefly before serving.
What herbs and seasonings go well with oven roasted branzino?
Lemon, garlic, olive oil, salt, and black pepper are classic seasonings for oven roasted branzino. Parsley, thyme, oregano, or rosemary also pair well. Use a light hand with strong spices so they do not overwhelm the fish’s mild flavor.
How can you tell when oven roasted branzino is done?
Oven roasted branzino is done when the flesh is opaque and separates easily with a fork at its thickest point. If the center still looks translucent, cook it a little longer and check again. Taking it out as soon as it flakes helps prevent dryness.
Can you cook frozen branzino in the oven?
You can cook frozen branzino in the oven, but thawing it in the refrigerator first gives more even results and makes seasoning easier. If cooking from frozen, allow extra time and check that the thickest part is fully cooked before serving.
What should you serve with oven roasted branzino?
Oven roasted branzino goes well with roasted potatoes, asparagus, green beans, or a crisp salad. For a Mediterranean-style plate, serve it with lemon, olives, and vegetables dressed with olive oil. Choose sides that complement rather than mask its mild taste.
Can you eat the skin of oven roasted branzino?
Yes, the skin of oven roasted branzino is edible once the fish is properly cooked. It is most enjoyable when dried before roasting so it can brown instead of turning soft. Remove it if you dislike the texture; the fish underneath is still easy to serve.
How long do leftovers from oven roasted branzino last?
Store leftover oven roasted branzino in a covered container in the refrigerator and eat it within three days. Refrigerate it within two hours of cooking. Reheat gently to avoid drying the fish, or flake the cold leftovers into a salad.
Oven Roasted Branzino Vitamins & Minerals
Vitamins
B12
3.96µg · 165% DV
Vitamin D
7.2µg · 36% DV
B3
4.5mg · 28% DV
B6
0.45mg · 26% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
396mg · 57% DV
Iodine
63µg · 42% DV
Potassium ⭐
576mg · 17% DV
Sodium
108mg · 5% DV
Oven Roasted Branzino Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven Roasted Branzino
To burn the 198 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 Oven Roasted Branzino?
Oven roasted branzino is Mediterranean sea bass cooked in the oven, often whole, with olive oil, lemon and herbs. Branzino is the Italian name for this fish, and oven roasting is a familiar way to prepare it around the Mediterranean.
Its flesh is mild, moist and flaky, while the skin can turn pleasantly crisp. It is commonly served as a main course with salad, seasonal vegetables or potatoes; a simple lemon dressing lets the fish’s delicate flavour come through. Branzino is high in protein and relatively low in fat, making it a satisfying choice when you want a lighter fish dinner. Use just enough oil to coat the fish and help it roast evenly.
How Nutritious Is Oven Roasted Branzino?
Nutrient density
Very 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 Oven Roasted Branzino 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 Oven Roasted Branzino Contain Allergens?
Contains these allergens:
Which Diets Is Oven Roasted Branzino 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
Oven Roasted Branzino Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.98g
POLYUNSATURATED
1.62g
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.