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Sea bass fillet Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Sea bass fillet (120 g) has 116 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 22.1 g of protein, 2.6 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Sea bass fillet?
A sea bass fillet is a portion cut from the fish, usually with the bones removed and the skin left on. Across the Mediterranean, sea bass is often grilled or baked; fillets are also handy for a quick pan-cooked meal and are easy to serve at the table.
The flesh is mild, moist and tender, separating into delicate flakes when cooked, while the skin can turn crisp in a hot pan. It is a lean, protein-rich choice, with 18.4 g of protein per 100 g. Cook it simply with lemon, herbs and a little olive oil, then pair with vegetables or a salad. A short cooking time helps keep the fillet juicy.
Sea bass fillet Nutrition Facts
Selected: 100 g
97
KCAL / 100G
Carbs
0g
· 0% DV
Protein
18.4g
· 37% DV
Fat
2.2g
· 3% 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 79% · Fat 21%
Sea bass fillet Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B6
0.28mg · 16% DV
B3
2.3mg · 14% DV
B5
0.6mg · 12% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
220mg · 31% DV
Iodine
30µg · 20% DV
Potassium ⭐
340mg · 10% DV
How Nutritious Is Sea bass fillet?
Nutrient density
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.
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.
Sea bass fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bass fillet
To burn the 97 calories in 100 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.
Is Sea bass fillet 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 fillet Contain Allergens?
Contains these allergens:
Which Diets Is Sea bass fillet 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
Sea bass fillet Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Sea bass fillet
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Frequently Asked Questions About Sea bass fillet
How do you bake a sea bass fillet?
Bake a sea bass fillet with a little olive oil, lemon, and seasoning until the flesh turns opaque and separates easily with a fork. Put it on a lined tray, and avoid overcooking it, since a lean fillet can dry out quickly.
How can you tell when a sea bass fillet is cooked?
A sea bass fillet is cooked when its flesh is opaque throughout and flakes apart easily when nudged with a fork. If the center still looks translucent or feels raw, continue cooking briefly and check again.
What seasoning goes well with sea bass fillet?
Lemon, garlic, parsley, dill, and black pepper all work well with sea bass fillet. Use a light hand with strong spices so they complement the fish’s mild flavor rather than overwhelming it.
How do you grill sea bass fillet without it sticking?
To grill sea bass fillet without sticking, dry the surface, oil the fish lightly, and start with clean, hot grill grates. Place the fillet skin-side down if it has skin, and turn it only after it releases easily.
Does sea bass fillet have bones?
Sea bass fillet is usually deboned, but small pin bones can remain. Before cooking, run your fingers gently along the flesh and pull out any bones you find with clean tweezers.
Can you eat the skin on sea bass fillet?
Yes, sea bass fillet skin is edible when properly cooked. Pat it dry and sear it skin-side down for a crisp texture; if you prefer not to eat it, the cooked skin generally lifts away easily.
Can you eat sea bass fillet raw?
Do not assume that ordinary sea bass fillet is safe to eat raw. Raw preparations require fish handled and specifically intended for that use, and cooking the fillet thoroughly is the safer choice.
How should you thaw frozen sea bass fillet?
Thaw frozen sea bass fillet in the refrigerator in a covered container, keeping its juices away from other foods. Avoid thawing it on the counter; cook it soon after it has thawed.
How long do cooked sea bass fillet leftovers keep?
Cooked sea bass fillet leftovers keep safely in the refrigerator for a short period when promptly chilled in a covered container. Reheat only the portion you plan to eat, and discard it if it smells off or was left unrefrigerated for too long.
What should you serve with sea bass fillet?
Sea bass fillet pairs well with roasted vegetables, potatoes, rice, or a crisp salad. Lemon and fresh herbs brighten the fish, while a simple vegetable side keeps the meal from feeling too heavy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.