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Sauteed sea bass Calories
Omega-3 source, high protein, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sauteed sea bass (150 g) has 203 calories. That works out to 135 calories per 100 g. It contains 0.8 g of carbs, 30.8 g of protein, 8.3 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sauteed sea bass Nutrition Facts
Selected: 1 piece (medium) · 150 g
203
KCAL / 150G
Carbs
0.8g
· 0% DV
Protein
30.8g
· 62% DV
Fat
8.3g
· 11% 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 2% · Protein 61% · Fat 37%
Sauteed sea bass nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.8 g | 62% |
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 Sauteed sea bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 203 kcal |
| 1 piece (extra small) | 75 g | 101 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (small) | 100 g | 135 kcal |
| 1 serving (small) | 120 g | 162 kcal |
| 1 serving (large) | 180 g | 243 kcal |
| 1 piece (large) | 200 g | 270 kcal |
| 1 piece (extra large) | 250 g | 338 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Sauteed sea bass
What is sauteed sea bass?
Sauteed sea bass is sea bass cooked in a pan with a little oil, usually with simple seasonings. It is a minimally processed dish when made from fresh fish with basic ingredients, rather than a packaged, heavily formulated product.
How do you cook sauteed sea bass?
To cook sauteed sea bass, pat the fillets dry, season them, and place them in a lightly oiled, preheated pan. Cook until the flesh turns opaque and separates easily with a fork, turning gently so the fillets stay intact.
How do you stop sauteed sea bass from sticking to the pan?
For sauteed sea bass that releases cleanly, dry the fillets and heat the pan before adding a thin layer of oil. Let the first side cook undisturbed; trying to turn the fish too early can tear it.
Should you cook sauteed sea bass with the skin on?
You can make sauteed sea bass with the skin on or off. For crisp skin, start with the skin side against the hot pan and avoid moving the fillet before it releases. The cooked skin can be removed at the table if preferred.
How can you tell when sauteed sea bass is cooked?
Sauteed sea bass is cooked when its flesh is opaque and flakes apart easily when gently pressed with a fork. If the center still looks translucent, continue cooking briefly; leaving it in the pan too long can make it dry.
What herbs and seasonings go with sauteed sea bass?
Lemon, parsley, garlic, black pepper, and a little salt pair well with sauteed sea bass without masking its mild flavor. Add fresh herbs near the end of cooking, or serve lemon alongside so diners can adjust the brightness.
What should you serve with sauteed sea bass?
Serve sauteed sea bass with a green salad, roasted or steamed vegetables, or potatoes for a balanced plate. A lemony vegetable side keeps the meal light, while bread or rice makes it more filling.
Can you make sauteed sea bass with frozen fillets?
Yes, frozen fillets work for sauteed sea bass once thawed in the refrigerator. Pat them thoroughly dry before cooking, since surface moisture can make the fish steam instead of brown and can make it harder to turn.
Can you reheat sauteed sea bass the next day?
Yes, you can eat sauteed sea bass the next day if you refrigerate the leftovers promptly in a covered container. Reheat only the portion you plan to eat, gently, until hot; repeated reheating can dry the fish out.
Is sauteed sea bass a good choice for people with diabetes?
Sauteed sea bass can fit a diabetes-conscious meal because the fish itself contributes protein and very little carbohydrate. The sides and any flour, sweet sauce, or added ingredients matter too, so pair it with non-starchy vegetables if that suits your meal plan.
Sauteed sea bass Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
B6
0.52mg · 31% DV
Vitamin D
5.25µg · 26% DV
B3
3.9mg · 24% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
480mg · 14% DV
Sodium
98mg · 4% DV
Sauteed sea bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed sea bass
To burn the 203 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 Sauteed sea bass?
Sauteed sea bass is made by cooking sea bass fillets or pieces in a pan, usually with a little oil. Sea bass is a familiar fish around the Mediterranean, including Turkey, and sautéing keeps the preparation simple while letting its mild flavour come through.
The flesh is tender and flakes easily, making it an easy centrepiece for lunch or dinner. In Turkey it is often served with lemon and salad or greens; elsewhere, it also pairs well with roasted vegetables, potatoes or rice. It is high in protein and very low in carbohydrates. For a lighter plate, use just enough oil to cook the fish and add plenty of vegetables.
How Nutritious Is Sauteed 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 Sauteed sea bass 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 Sauteed sea bass Contain Allergens?
Contains these allergens:
Which Diets Is Sauteed sea bass 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
Sauteed sea bass Fat Profile
SATURATED
1.95g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.5g
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.