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Pan-seared sea bass fillet Calories
High-protein, low-carb, rich in selenium and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-seared sea bass fillet (140 g) has 174 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 32.2 g of protein, 4.5 g of fat and 0 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-seared sea bass fillet Nutrition Facts
Selected: 1 piece (medium) · 140 g
174
KCAL / 140G
Carbs
0g
· 0% DV
Protein
32.2g
· 64% DV
Fat
4.5g
· 6% 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 76% · Fat 24%
Pan-seared sea bass fillet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.2 g | 64% |
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 Pan-seared sea bass fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 174 kcal |
| 1 ounce (medium) | 85 g | 105 kcal |
| 100 g | 100 g | 124 kcal |
| 1 piece (small) | 100 g | 124 kcal |
| 1 serving (half) | 120 g | 149 kcal |
| 1 cup (chopped) | 140 g | 174 kcal |
| 1 piece (large) | 180 g | 223 kcal |
| 1 serving (whole) | 200 g | 248 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Pan-seared sea bass fillet
How do you cook a pan-seared sea bass fillet?
Cook a pan-seared sea bass fillet in a hot, lightly oiled skillet, starting skin-side down if it has skin. Pat it dry first, then turn it once the flesh looks opaque and releases easily from the pan.
Should you cook a pan-seared sea bass fillet skin-side down?
Yes, start a skin-on pan-seared sea bass fillet skin-side down. This gives the skin direct contact with the hot pan so it can crisp, while the flesh cooks gently; press it briefly with a spatula if it curls.
How do you keep a pan-seared sea bass fillet from sticking?
To stop a pan-seared sea bass fillet sticking, dry the surface and preheat the pan before adding oil and fish. Leave it undisturbed until it releases naturally; forcing it loose too early can tear the delicate flesh.
How can you tell when a pan-seared sea bass fillet is done?
A pan-seared sea bass fillet is done when its center is opaque and the flesh flakes apart easily with a fork. Check the thickest part, since fillets vary in thickness, and avoid cooking it until it turns dry.
What seasoning goes well with pan-seared sea bass fillet?
Lemon, black pepper, garlic, parsley, and dill all pair well with pan-seared sea bass fillet. Keep the seasoning simple so it complements the fish, and add fresh lemon after cooking for a brighter finish.
What should you serve with pan-seared sea bass fillet?
Serve pan-seared sea bass fillet with roasted vegetables, sautéed greens, potatoes, or a crisp salad. A lemony sauce or herb dressing adds freshness without covering the fish’s mild flavor.
Can you cook frozen sea bass fillet in a pan?
Yes, but thawing frozen sea bass fillet in the refrigerator first usually gives a more even result. Pat it dry before searing; cooking it straight from frozen can brown the outside before the center is ready.
Does pan-seared sea bass fillet have bones?
A pan-seared sea bass fillet is usually deboned, but an occasional pin bone may remain. Run your fingers along the raw fillet and pull out any bones with clean tweezers before cooking.
How do you reheat leftover pan-seared sea bass fillet?
Reheat leftover pan-seared sea bass fillet gently in a covered skillet over low heat, just until warmed through. High heat can dry out the lean fish; refrigerate leftovers promptly in a sealed container.
Can you eat pan-seared sea bass fillet during pregnancy?
Yes, pan-seared sea bass fillet can be eaten during pregnancy when thoroughly cooked; avoid raw or undercooked fish. Sea bass is generally considered a lower-mercury choice, but follow any individual advice from your healthcare professional.
Pan-seared sea bass fillet Vitamins & Minerals
Vitamins
B12
3.36µg · 140% DV
B3
6.44mg · 40% DV
Vitamin D
7µg · 35% DV
B6
0.56mg · 33% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
308mg · 44% DV
Iodine
45µg · 30% DV
Potassium ⭐
504mg · 15% DV
Sodium
105mg · 5% DV
Pan-seared sea bass fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-seared sea bass fillet
To burn the 174 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 Pan-seared sea bass fillet?
Pan-seared sea bass fillet is boneless sea bass cooked in a hot pan, often with a little oil. Sea bass is a familiar fish in Mediterranean and coastal cooking, where its mild flavour and delicate, white flakes suit a simple preparation. A quick sear gives the surface a little colour while keeping the centre moist.
It is commonly served with lemon, herbs and vegetables, or alongside potatoes or rice for a more filling meal. With no carbohydrates and 23 g of protein per 100 g, it makes a naturally protein-rich main. For a lighter plate, use just enough oil to coat the pan and pair the fillet with a generous salad or steamed vegetables.
How Nutritious Is Pan-seared sea bass fillet?
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 Pan-seared 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 Pan-seared sea bass fillet Contain Allergens?
Contains these allergens:
Which Diets Is Pan-seared sea bass fillet 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
Pan-seared sea bass fillet Fat Profile
SATURATED
1.12g
MONOUNSATURATED
1.54g
POLYUNSATURATED
0.98g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.