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Sea bass fillet with skin (cooked) Calories
High protein, omega-3, 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 (cooked) (120 g) has 149 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 4.8 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sea bass fillet with skin (cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
149
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
4.8g
· 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 71% · Fat 29%
Sea bass fillet with skin (cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 fillet with skin (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 149 kcal |
| 1 piece (extra small) | 60 g | 74 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 (cooked)
How do you reheat cooked sea bass fillet with skin without drying it out?
Reheat cooked sea bass fillet with skin gently in a covered pan over low heat, adding a small splash of water or stock beside the fish. Avoid prolonged heating: the fillet is already cooked and can become dry quickly.
Can you eat the skin on cooked sea bass fillet with skin?
Yes, the skin on cooked sea bass fillet with skin is edible when properly cleaned and cooked. It can be especially enjoyable when crisp; if it is soft or you dislike its texture, simply lift it off before eating.
Does cooked sea bass fillet with skin have bones?
It can. Cooked sea bass fillet with skin may still contain small pin bones even after filleting, so feel along the flesh and remove any you find. Check carefully before serving it to children.
How long does cooked sea bass fillet with skin last in the fridge?
Cooked sea bass fillet with skin is best eaten within 1–2 days when refrigerated promptly in a covered container. Discard it if it smells unpleasant, feels unusually sticky, or was left at room temperature for an extended period.
Can you freeze cooked sea bass fillet with skin?
Yes, you can freeze cooked sea bass fillet with skin in an airtight container or freezer-safe wrapping. The flesh may be less delicate after thawing, and the skin will not stay crisp; thaw it in the refrigerator and do not refreeze it.
What goes well with cooked sea bass fillet with skin?
Cooked sea bass fillet with skin pairs well with roasted vegetables, potatoes, or a fresh green salad. A squeeze of lemon and a little olive oil complement its mild flavor without overwhelming the crisp skin.
Is cooked sea bass fillet with skin healthy to eat?
Yes, cooked sea bass fillet with skin is a protein-rich fish choice that also provides omega-3 fats. Pair it with vegetables for a balanced meal, and remember that rich sauces or heavy frying add extra fat and salt.
Is cooked sea bass fillet with skin high in mercury?
No, sea bass is generally considered a lower-mercury fish compared with large predatory species such as swordfish. Mercury guidance can vary by region and personal circumstances, so follow local advice if you are pregnant or choosing fish for a young child.
What does cooked sea bass fillet with skin taste like?
Cooked sea bass fillet with skin has a mild, slightly sweet flavor and tender flesh. The skin adds a richer taste and, when crisp, a contrasting texture; lemon, herbs, and simple seasoning suit it particularly well.
What is cooked sea bass fillet with skin made of?
Cooked sea bass fillet with skin is sea bass flesh cooked with the skin left on, so the fish itself is minimally processed. It may be served with added salt, oil, lemon, or seasoning, depending on how it was prepared.
Sea bass fillet with skin (cooked) Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B6
0.36mg · 21% DV
B3
3mg · 19% DV
B5
0.72mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
72mg · 3% DV
Sea bass fillet with skin (cooked) 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 (cooked)
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 (cooked)?
Sea bass fillet with skin (cooked) is sea bass cooked as a boneless fillet with the skin left on. It is familiar in Mediterranean cooking, where grilling and pan-searing are common ways to prepare it; the skin helps hold the delicate flesh together and can turn pleasantly crisp.
The fish has a mild, clean flavour and tender, moist texture. Serve it with lemon, vegetables or a simple salad for a straightforward main course. It is high in protein, with 22 grams per 100 grams, and works well in Mediterranean-style or lower-carbohydrate meals. For a lighter plate, pair it with vegetables and use only a little oil when cooking.
How Nutritious Is Sea bass fillet with skin (cooked)?
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 (cooked) 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 (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Sea bass fillet with skin (cooked) 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 (cooked) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.92g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.