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Sea bass casserole Calories
High-protein baked sea bass dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sea bass casserole (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 6.5 g of carbs, 44.5 g of protein, 12.8 g of fat and 1.3 g of fiber. Its 4.8 µg of B12 covers 198% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Sea bass casserole Nutrition Facts
Selected: 1 serving (medium) · 250 g
320
KCAL / 250G
Carbs
6.5g
· 2% DV
Protein
44.5g
· 89% DV
Fat
12.8g
· 16% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 56% · Fat 36%
Sea bass casserole nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 44.5 g | 89% |
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 Serving of Sea bass casserole?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 320 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 120 g | 154 kcal |
| 1 serving (small) | 180 g | 230 kcal |
| 1 piece (half) | 200 g | 256 kcal |
| 1 cup (medium) | 220 g | 282 kcal |
| 1 cup (large) | 300 g | 384 kcal |
| 1 serving (large) | 350 g | 448 kcal |
| 1 piece (whole) | 400 g | 512 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Sea bass casserole
How do you make sea bass casserole?
Sea bass casserole is made by baking sea bass with vegetables and seasonings in one dish. Layer sliced onion, tomato and pepper in a baking dish, place the fish on top, and cook until the flesh turns opaque and flakes easily.
What goes into sea bass casserole?
Sea bass casserole commonly includes sea bass, tomatoes, onions and peppers, with olive oil, garlic and herbs for seasoning. Recipes vary: some add potatoes or mushrooms, while lemon and parsley provide a fresh finish.
Should you sear the fish before making sea bass casserole?
No, searing the sea bass first is not necessary. The fish can cook directly on top of the vegetables in the oven, which keeps preparation simple and helps it stay tender; searing gives it a browned surface and a different texture.
How can you tell when sea bass casserole is cooked?
Sea bass casserole is ready when the sea bass looks opaque and separates into flakes when gently pressed with a fork. Check the thickest part of the fish, and avoid leaving it in the oven longer than needed, since it can dry out.
Can you make sea bass casserole with frozen sea bass?
Yes, you can make sea bass casserole with frozen sea bass, but thaw it safely in the refrigerator first and pat it dry. Adding it while still frozen can release excess water and leave the vegetables watery or the fish unevenly cooked.
Does sea bass casserole contain bones?
It can, especially if you make sea bass casserole with bone-in fish rather than fillets. Check the cooked fish carefully before serving, or choose boneless fillets if you want an easier dish for children or guests.
What should you serve with sea bass casserole?
Serve sea bass casserole with a green salad, crusty bread or a simple side of rice. If the casserole already contains potatoes, a fresh salad is often enough and lets the fish and baked vegetables remain the focus.
Where does sea bass casserole come from?
Sea bass casserole is a home-style baked fish dish rather than a preparation with one universally agreed place of origin. Similar Mediterranean-style versions pair local fish with tomatoes, onions, peppers, olive oil and herbs.
How long does leftover sea bass casserole keep?
Store leftover sea bass casserole covered in the refrigerator and eat it promptly. Do not leave cooked fish sitting at room temperature for an extended period; reheat only the portion you plan to serve.
How can you make sea bass casserole lighter?
To make sea bass casserole lighter, use plenty of vegetables, keep the oil modest and bake the fish without frying it first. Tomato, lemon and fresh herbs add flavor without relying on creamy or cheese-heavy sauces.
Sea bass casserole Vitamins & Minerals
Vitamins
B12
4.75µg · 198% DV
B3
11.5mg · 72% DV
B6
0.8mg · 47% DV
B5
1.75mg · 35% DV
Minerals
Selenium
75µg · 136% DV
Phosphorus
513mg · 73% DV
Iodine
70µg · 47% DV
Potassium ⭐
850mg · 25% DV
Sodium
525mg · 23% DV
Sea bass casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bass casserole
To burn the 320 calories in 1 serving (medium) (250 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 casserole?
Sea bass casserole is a home-style baked dish of sea bass, often cooked with tomatoes, peppers, onion, olive oil and herbs. Baking it in a casserole dish lets the fish take on the vegetables’ juices while staying tender.
Its mild, delicate flavour works well with the sweetness of cooked tomatoes and peppers. Serve it hot with a crisp salad and bread for a satisfying lunch or dinner; in Turkey, it is a familiar way to turn fresh fish into a complete meal. It is protein-rich and relatively low in carbohydrates, with 17.8 g of protein per 100 g. For a lighter version, use olive oil sparingly and add extra vegetables.
How Nutritious Is Sea bass casserole?
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 casserole 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 casserole Contain Allergens?
Contains these allergens:
Which Diets Is Sea bass casserole 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 casserole Fat Profile
SATURATED
2.75g
MONOUNSATURATED
5g
POLYUNSATURATED
2.75g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.