Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sea Bass Fillet (with Skin) Calories
Rich in omega-3, high protein, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea Bass Fillet (with Skin) (120 g) has 149 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 24.2 g of protein, 4.9 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.
Sea Bass Fillet (with Skin) Nutrition Facts
Selected: 1 piece (medium) · 120 g
149
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.2g
· 48% DV
Fat
4.9g
· 6% 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 69% · Fat 31%
Sea Bass Fillet (with Skin) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.2 g | 48% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Sea Bass Fillet (with Skin)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 149 kcal |
| 1 g | 1 g | 1 kcal |
| 1 piece (small) | 80 g | 99 kcal |
| 100 g | 100 g | 124 kcal |
| 1 serving (medium) | 150 g | 186 kcal |
| 1 piece (large) | 180 g | 223 kcal |
| 1 serving (large) | 200 g | 248 kcal |
| 1 piece (jumbo) | 220 g | 273 kcal |
| 2 piece (double) | 240 g | 298 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Sea Bass Fillet (with Skin)
How do you cook a sea bass fillet with skin?
You can cook a sea bass fillet with skin in a pan, in the oven, or on a grill. Pat it dry, season it simply, and cook until the flesh turns opaque and flakes easily; overcooking can make it dry.
How do you pan-fry a sea bass fillet with skin?
Start a sea bass fillet with skin skin-side down in a hot, lightly oiled pan. Pat the skin dry first, then press the fillet gently with a spatula so it stays flat and the skin browns evenly.
Can you eat the skin on a sea bass fillet with skin?
Yes, the skin on a sea bass fillet with skin is edible when properly cleaned and cooked. Pan-frying it until crisp gives it a pleasant texture; if you do not enjoy the skin, it separates easily from the cooked flesh.
Does a sea bass fillet with skin have bones?
It can: a sea bass fillet with skin may still contain small pin bones even after filleting. Before cooking, run your fingers along the flesh to find them and pull them out with clean tweezers.
How can you tell when a sea bass fillet with skin is cooked?
A sea bass fillet with skin is cooked when its flesh is opaque and separates easily into flakes. Check the thickest part; if it is still translucent or resists flaking, give it a little more cooking time.
What is the best way to bake a sea bass fillet with skin?
For a simple baked sea bass fillet with skin, place it on a lined tray, season with olive oil, herbs, and lemon, and bake until the flesh is opaque. Baking keeps preparation easy and avoids the need to turn the delicate fillet.
How do you get crispy skin on a sea bass fillet with skin?
For crisp skin on a sea bass fillet with skin, remove surface moisture thoroughly and cook it skin-side down in a hot pan. Avoid moving it too soon; the skin will release more readily once it has browned.
What should you serve with a sea bass fillet with skin?
Serve a sea bass fillet with skin with roasted vegetables, potatoes, or a fresh green salad. Lemon, herbs, and a light sauce complement the fish without overpowering its mild flavour.
Can you freeze a sea bass fillet with skin?
Yes, you can freeze a sea bass fillet with skin if you wrap it tightly to limit air exposure. Thaw it in the refrigerator for a better texture, and avoid leaving it out at room temperature to defrost.
How should you season a sea bass fillet with skin?
A sea bass fillet with skin needs only simple seasoning: salt, pepper, olive oil, and lemon work well. Garlic, parsley, thyme, or dill add flavour too; keep wet marinades off the skin if you want it crisp.
Sea Bass Fillet (with Skin) Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B6
0.43mg · 25% DV
B5
0.84mg · 17% DV
Vitamin D
3.36µg · 17% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
408mg · 12% DV
Sodium
78mg · 3% DV
Sea Bass Fillet (with Skin) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea Bass Fillet (with Skin)
To burn the 149 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 Sea Bass Fillet (with Skin)?
Sea bass fillet with skin is a portion of sea bass, a mild-flavoured fish widely eaten around the Mediterranean and in many coastal cuisines. The skin is left on after the fillet is prepared, helping the fish hold together during cooking.
Its flesh is delicate and moist, while pan-frying or grilling can make the skin crisp. It is often served with lemon, vegetables or potatoes; in Mediterranean-style meals, herbs and olive oil are natural companions. The fish is high in protein and relatively low in calories, with 20.2 g of protein per 100 g. For a lighter plate, cook it with just a little oil and pair it with greens or roasted vegetables.
How Nutritious Is Sea Bass Fillet (with Skin)?
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.
Is Sea Bass Fillet (with Skin) 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 (with Skin) Contain Allergens?
Contains these allergens:
Which Diets Is Sea Bass Fillet (with Skin) Good For?
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
Sea Bass Fillet (with Skin) Fat Profile
SATURATED
1.32g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Sea Bass Fillet (with Skin)
Foods Similar to Sea Bass Fillet (with Skin)
Have another question about Sea Bass Fillet (with Skin)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.