1 piece (medium) of Grilled Sea Bass (180 g) has 223 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 36.9 g of protein, 7.6 g of fat and 0 g of fiber. Its 4 µg of B12 covers 165% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Grilled Sea Bass?

Grilled sea bass is sea bass cooked over a grill, often served as a whole fish or as a fillet in Mediterranean coastal cooking. The skin can turn lightly crisp and smoky, while the flesh stays mild, moist and flaky. A squeeze of lemon and fresh herbs bring out its clean flavour without overwhelming it.

It is commonly paired with vegetables, salad or potatoes, and works well as a simple main course for a shared meal. Grilled sea bass is protein-rich and relatively low in fat, with omega-3s among its nutrients. For a lighter plate, serve it with grilled vegetables or salad rather than a rich sauce.

Grilled Sea Bass Nutrition Facts

Selected: 100 g

124

KCAL / 100G

Carbs

· 0% DV

Protein

20.5g

· 41% DV

Fat

4.2g

· 5% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 68% · Fat 32%

Grilled Sea Bass Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

0.35mg · 21% DV

2.1mg · 13% DV

Vitamin D

2.5µg · 13% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

210mg · 30% DV

Iodine

30µg · 20% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Grilled Sea Bass?

Nutrient density

Very high

85/ 100

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

58/ 100

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.

Grilled Sea Bass Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grilled Sea Bass

To burn the 124 calories in 100 g:

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled Sea Bass 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 Grilled Sea Bass Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Grilled Sea Bass 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

Grilled Sea Bass Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.5g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Grilled Sea Bass

🐟vs🐟

Grilled Sea Bass vs Salmon Fillet82 kcal fewer per 100 g

→🐟vs🐟

Grilled Sea Bass vs Canned Tuna8 kcal more per 100 g

→🐟vs🐟

Grilled Sea Bass vs Fish14 kcal more per 100 g

→🐟vs🐟

Grilled Sea Bass vs Tuna8 kcal fewer per 100 g

→

Foods Similar to Grilled Sea Bass

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

🐟

Smoked Salmon

117 kcal

Frequently Asked Questions About Grilled Sea Bass

How long should you grill grilled sea bass?

Grilled sea bass fillets usually need only a few minutes per side, depending on thickness. Cook them over a preheated grill until the flesh turns opaque and separates easily with a fork.

Should grilled sea bass be cooked skin-side down?

Yes, start grilled sea bass skin-side down. The skin helps protect the delicate flesh from the heat and can turn crisp; wait until it releases from the grill before flipping the fillet.

What seasoning goes well with grilled sea bass?

Lemon, olive oil, garlic, and fresh herbs such as parsley or dill complement grilled sea bass without overpowering its mild flavor. Season just before grilling, and add lemon juice at serving if you want a brighter taste.

Can you grill a whole sea bass?

Yes, a whole sea bass grills well, especially when it has been cleaned and lightly scored on both sides. Add herbs and lemon to the cavity, then cook over steady heat until the flesh is opaque near the backbone.

How can you tell when grilled sea bass is done?

Grilled sea bass is done when its flesh is opaque and flakes apart easily, including near the thickest part. For a temperature check, the center should reach 145°F (63°C); avoid relying on the outside color alone.

How do you stop grilled sea bass from sticking to the grill?

Dry the surface of the grilled sea bass, lightly oil the skin and the clean grill grates, and let the grill heat fully before cooking. Don’t force the fish loose; it will release more easily once the skin has seared.

What should you serve with grilled sea bass?

Grilled sea bass pairs well with roasted potatoes, grilled vegetables, couscous, or a crisp salad. Choose a simple side with fresh herbs or citrus so it complements the fish rather than masking its delicate flavor.

Is grilled sea bass healthy?

Yes, grilled sea bass is a nutritious way to serve fish: it provides protein and omega-3 fats without the extra coating used in fried fish. Keep added butter and salty sauces modest if you want a lighter meal.

How long does leftover grilled sea bass keep in the fridge?

Leftover grilled sea bass keeps for up to three days in the refrigerator when promptly cooled and stored in a sealed container. Reheat it until steaming hot, or enjoy it cold in a salad within that time.

Should you marinate grilled sea bass before cooking?

Marinating grilled sea bass is optional; a brief coating of olive oil, herbs, and garlic adds flavor without covering the fish’s mild taste. Avoid leaving it in an acidic lemon marinade for too long, which can affect its texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026