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Breaded Sea Bass Calories
Crispy breaded coating, tender sea bass inside
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded Sea Bass (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 12 g of carbs, 20.4 g of protein, 9.6 g of fat and 0.8 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Breaded Sea Bass Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
12g
· 4% DV
Protein
20.4g
· 41% DV
Fat
9.6g
· 12% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 38% · Fat 40%
Breaded Sea Bass nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.01 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 20.4 g | 41% |
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 Breaded Sea Bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Breaded Sea Bass
How do you cook breaded sea bass?
Breaded sea bass can be pan-fried, oven-baked, or cooked in an air fryer until the coating is golden and the fish is opaque and flakes easily. Avoid crowding the pan or tray so the coating can crisp.
Can you cook breaded sea bass in an air fryer?
Yes, breaded sea bass cooks well in an air fryer. Arrange the pieces in a single layer, lightly oil the coating if needed, and turn them once so both sides brown evenly.
What is breaded sea bass made of?
Breaded sea bass is sea bass fillet coated in a crisp crumb layer, usually made with flour, egg, and breadcrumbs. Recipes and packaged versions may use different seasonings or coatings.
Why does the coating fall off breaded sea bass?
The coating often falls off breaded sea bass if the fillet is wet, the flour layer is skipped, or the fish is turned too soon. Pat the fish dry, coat it evenly, and let the crust set before flipping.
What should you serve with breaded sea bass?
Breaded sea bass pairs well with a green salad, roasted vegetables, potatoes, or rice. A fresh side with lemon or a sharp vinaigrette balances the rich, crisp coating.
Can you cook frozen breaded sea bass without thawing it?
Yes, many frozen breaded sea bass products can be cooked straight from frozen. Follow the package directions, since cooking time and method vary by product; thaw raw frozen fillets in the refrigerator before breading.
Is homemade breaded sea bass different from store-bought?
Yes, homemade breaded sea bass lets you choose the fish, crumbs, seasoning, and cooking fat. Store-bought versions may be pre-breaded, frozen, or otherwise processed, so their ingredients and preparation can differ.
How do you keep breaded sea bass crispy after cooking?
Keep breaded sea bass crispy by placing cooked pieces on a wire rack rather than stacking them or covering them tightly. Trapped steam softens the crust; serve soon after cooking for the best texture.
How long does cooked breaded sea bass last in the fridge?
Cooked breaded sea bass keeps in the refrigerator for up to three to four days when promptly stored in a covered container. Reheat only the portion you plan to eat, and discard it if it smells or looks spoiled.
Is breaded sea bass the same as fish fingers?
No, breaded sea bass is made with sea bass fillet, while fish fingers are typically formed from other white fish or minced fish. Breaded sea bass usually has a more distinct, flaky fillet texture.
Breaded Sea Bass Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.52mg · 16% DV
Vitamin D
3µg · 15% DV
B6
0.22mg · 13% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
216mg · 31% DV
Sodium
384mg · 17% DV
Iodine
22µg · 15% DV
Potassium ⭐
336mg · 10% DV
Breaded Sea Bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded Sea Bass
To burn the 216 calories in 1 piece (medium) (120 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 Breaded Sea Bass?
Breaded sea bass is made by coating sea bass fillets in a crisp crumb coating, often with flour and egg, then frying or baking them. It brings together mild, tender fish and a golden, crunchy exterior, and is served in many Mediterranean-inspired meals as well as in fish-and-chip-style dishes around the world.
Serve it hot with lemon, salad, vegetables or potatoes. The fish makes it a protein-rich main, while the coating adds some carbohydrate and the cooking method affects how rich the dish feels. For a lighter meal, bake it or pan-fry with a little oil, and pair it with fresh vegetables rather than a heavier side.
How Nutritious Is Breaded Sea Bass?
Nutrient density
Medium
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 Breaded Sea Bass Processed?
NOVA 3
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 Breaded Sea Bass Contain Allergens?
Contains these allergens:
Which Diets Is Breaded Sea Bass Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded Sea Bass Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.