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Sea bass baked with sauce Calories
High-protein baked fish dish with sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea bass baked with sauce (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 3.8 g of carbs, 40.3 g of protein, 9.4 g of fat and 0.4 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Sea bass baked with sauce Nutrition Facts
Selected: 1 piece (medium) · 180 g
263
KCAL / 180G
Carbs
3.8g
· 1% DV
Protein
40.3g
· 81% DV
Fat
9.4g
· 12% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 62% · Fat 32%
Sea bass baked with sauce nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 40.3 g | 81% |
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 Sea bass baked with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 263 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (small) | 120 g | 175 kcal |
| 1 cup (diced) | 140 g | 204 kcal |
| 1 serving (small) | 150 g | 219 kcal |
| 1 serving (medium) | 220 g | 321 kcal |
| 1 piece (large) | 260 g | 380 kcal |
| 1 serving (large) | 320 g | 467 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Sea bass baked with sauce
What sauce goes well with sea bass baked with sauce?
Lemon, olive oil, garlic and herbs make a classic sauce for sea bass baked with sauce. Tomato and sliced onion are also common additions. Keep the seasoning balanced so it complements the mild fish rather than covering its flavour.
How do you make sea bass baked with sauce at home?
To make sea bass baked with sauce, pat the fish dry, season it, and coat it with a sauce such as lemon, olive oil and garlic. Bake until the flesh turns opaque and separates easily with a fork; cooking time varies with thickness.
Should sea bass baked with sauce be covered in the oven?
Sea bass baked with sauce can be baked uncovered so the top cooks and the sauce reduces slightly. Cover it loosely with foil if the fish is browning too quickly or you want to retain more moisture.
How can you tell when sea bass baked with sauce is done?
Sea bass baked with sauce is done when its flesh is opaque and flakes apart easily at the thickest point. Avoid relying on the sauce’s appearance alone, since it may look cooked before the centre of the fish is ready.
Can you bake sea bass with sauce with the skin on?
Yes, you can bake sea bass with sauce with the skin on. The skin helps hold the fillet together during cooking; place it skin-side down, and remove it after baking if you do not want to eat it.
Can you use frozen fish for sea bass baked with sauce?
Yes, but thaw the sea bass fully in the refrigerator and pat it dry before adding the sauce. Baking it from frozen can release extra water, dilute the sauce and make the fish cook unevenly.
How long does sea bass baked with sauce keep in the fridge?
Sea bass baked with sauce keeps for up to 3 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and discard them if they develop an unusual smell or texture.
What should you serve with sea bass baked with sauce?
Serve sea bass baked with sauce with roasted vegetables, potatoes, rice or a crisp green salad. A simple side works especially well when the sauce is rich, while lemony greens bring freshness to the plate.
Can you reheat sea bass baked with sauce without drying it out?
Yes. Reheat sea bass baked with sauce gently in a covered oven-safe dish, adding a spoonful of water or sauce to maintain moisture. Heat only the portion you plan to eat, since repeated reheating can dry out the fish.
Is sea bass baked with sauce a good choice for a healthy meal?
Yes, sea bass baked with sauce can be a protein-rich meal, especially when the sauce is based on lemon, herbs and a moderate amount of olive oil. Pair it with vegetables for a satisfying, balanced plate.
Sea bass baked with sauce Vitamins & Minerals
Vitamins
B12
4.32µg · 180% DV
B3
8.28mg · 52% DV
Vitamin D
9.36µg · 47% DV
B6
0.72mg · 42% DV
Minerals
Selenium
61µg · 111% DV
Phosphorus
396mg · 57% DV
Iodine
58µg · 39% DV
Potassium ⭐
648mg · 19% DV
Sodium
378mg · 16% DV
Sea bass baked with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bass baked with sauce
To burn the 263 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 Sea bass baked with sauce?
Sea bass baked with sauce is a simple oven-cooked fish dish: sea bass is baked with a sauce whose ingredients vary by recipe. Tomato, onion, lemon and herbs are common choices, though the sauce may be lighter or richer. The fish turns tender and flaky, while the sauce adds moisture and savoury flavour. In Turkey it is usually served hot as a main course, often with salad, vegetables or rice; elsewhere, it also pairs easily with potatoes or crusty bread. It is a protein-rich meal with little carbohydrate: a 100 g portion provides 22.4 g of protein. For a lighter plate, keep the sauce modest and add plenty of vegetables.
How Nutritious Is Sea bass baked with sauce?
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 Sea bass baked with sauce 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 Sea bass baked with sauce Contain Allergens?
Contains these allergens:
Which Diets Is Sea bass baked with sauce 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
— Not suitable
Low FODMAP
— Not suitable
Sea bass baked with sauce Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.98g
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.