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Rich in minerals and vitamins, low-fat protein source, flavorful due to traditional clay baking.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Sea Bass Baked in Clay (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 36.9 g of protein, 4 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.
Selected: 1 piece (medium) · 180 g
189
KCAL / 180G
Carbs
0g
· 0% DV
Protein
36.9g
· 74% DV
Fat
4g
· 5% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 117 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 189 kcal |
| 1 piece (extra small) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 piece (small) | 120 g | 126 kcal |
| 1 serving (medium) | 200 g | 210 kcal |
| 1 piece (large) | 250 g | 263 kcal |
| 1 serving (large) | 300 g | 315 kcal |
| 1 piece (extra large) | 350 g | 368 kcal |
| 1 piece (jumbo) | 400 g | 420 kcal |
Calculated from 105 calories per 100 g.
Sea bass baked in clay is usually made with sea bass, olive oil, lemon, and vegetables such as tomatoes, peppers, or onions. Herbs and seasonings vary by recipe, while the clay dish lets the fish and vegetables cook together.
Sea bass baked in clay is ready when the thickest part of the fish is opaque and separates easily with a fork. Check near the backbone for whole fish, or at the thickest point for fillets, and avoid overcooking them.
Yes, sea bass baked in clay works with either fillets or a whole fish. Fillets are easier to serve and eat, while a whole fish makes a traditional presentation; adjust cooking time to the thickness of the fish.
Tomatoes, peppers, and onions pair especially well with sea bass baked in clay. They release juices as they cook and complement the fish; cut them into even pieces so they soften consistently alongside it.
Yes, sea bass baked in clay is the English name for Turkish kiremitte levrek. It describes sea bass cooked in a clay tile or oven-safe dish, often with vegetables, rather than a separate type of fish.
Yes, frozen sea bass can be used for sea bass baked in clay. Thaw it in the refrigerator first and pat it dry; excess water can make the vegetables watery and interfere with even cooking.
Yes, sea bass baked in clay can be cooked in an oven-safe baking dish or casserole if you do not have a clay tile. The meal will still bake with its vegetables, though it will not have the traditional clay-dish presentation.
Serve sea bass baked in clay with a crisp salad, roasted vegetables, or plain rice. These sides complement the fish without competing with its flavor; a simple lemon dressing also works well with the meal.
Sea bass baked in clay cooks in the oven, often surrounded by vegetables, while grilled sea bass cooks over direct heat. The clay-baked version stays with its juices and accompaniments, whereas grilling gives the fish a more pronounced charred flavor.
Refrigerate leftover sea bass baked in clay in a covered container once it has cooled, rather than leaving it at room temperature. Reheat only the portion you plan to eat, until it is hot throughout.
Vitamins
B12
3.96µg · 165% DV
Vitamin D
8.1µg · 41% DV
B6
0.54mg · 32% DV
B3
4.5mg · 28% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
396mg · 57% DV
Iodine
63µg · 42% DV
Potassium ⭐
594mg · 17% DV
Sodium
117mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 189 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.
Sea Bass Baked in Clay is a Turkish preparation in which sea bass is cooked in the oven on a clay tile or earthenware dish, usually with simple seasoning and a little oil. It is especially familiar on fish-restaurant menus, where the gentle baking lets the fish remain the focus rather than masking its flavour. The flesh is mild, tender and moist, and it is typically served hot with lemon, salad or greens. It is a lean source of protein, with 20.5 g per 100 g. For a lighter plate, ask for it without extra oil and pair it with salad instead of fried sides.
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.
High
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.
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.
Contains these allergens:
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
SATURATED
0.9g
MONOUNSATURATED
1.26g
POLYUNSATURATED
1.44g
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.