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Sea bass in phyllo Calories
Sea bass fillet wrapped in phyllo dough and baked; provides lean protein, with higher energy density from pastry and added fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea bass in phyllo (180 g) has 428 calories. That works out to 238 calories per 100 g. It contains 23.8 g of carbs, 26.6 g of protein, 24.1 g of fat and 1.4 g of fiber. Its 3.4 µg of B12 covers 143% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Sea bass in phyllo Nutrition Facts
Selected: 1 piece (medium) · 180 g
428
KCAL / 180G
Carbs
23.8g
· 9% DV
Protein
26.6g
· 53% DV
Fat
24.1g
· 31% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 25% · Fat 52%
Sea bass in phyllo nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 428 kcal | |
| Total fat | 24.1 g | 31% |
| Saturated fat | 6.12 g | 31% |
| Trans fat | 0.14 g | |
| Sodium | 459 mg | 20% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 1.4 g | 5% |
| Protein | 26.6 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 in phyllo?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 428 kcal |
| 1 piece (mini) | 75 g | 179 kcal |
| 1 slice (thick) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 1 piece (small) | 120 g | 286 kcal |
| 1 serving (half) | 150 g | 357 kcal |
| 2 slice (thick) | 180 g | 428 kcal |
| 1 piece (large) | 260 g | 619 kcal |
| 1 serving (double) | 300 g | 714 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Sea bass in phyllo
How do you make sea bass in phyllo?
Sea bass in phyllo is made by wrapping seasoned, well-dried fillets in thin phyllo sheets and baking them until the fish is cooked and the pastry is crisp. Brush the sheets lightly with oil or butter, and seal the edges so the filling stays inside.
How do you keep sea bass in phyllo crispy?
To keep sea bass in phyllo crispy, dry the fillets thoroughly and avoid adding wet fillings inside the pastry. Bake soon after wrapping, and serve it promptly; resting it covered or placing sauce on top traps steam and softens the phyllo.
Which herbs and seasonings go well in sea bass in phyllo?
Sea bass in phyllo pairs well with lemon zest, dill, parsley, thyme, and black pepper. Use herbs sparingly so they complement the fish rather than overpower it, and avoid watery ingredients that can make the pastry soggy.
What should you serve with sea bass in phyllo?
Sea bass in phyllo goes well with a crisp green salad, roasted vegetables, or simply dressed greens. These sides balance the rich, flaky pastry without competing with the mild flavor of the sea bass.
Can sea bass in phyllo be made ahead?
Sea bass in phyllo is best wrapped shortly before baking because moisture from the fish can soften the pastry. You can prepare the seasoning and dry the fillets ahead; keep them chilled separately and assemble just before cooking.
How can you tell when sea bass in phyllo is cooked through?
Sea bass in phyllo is cooked when the flesh is opaque and separates easily with a fork. Check the thickest part of the fillet rather than relying only on the pastry’s color, since the outside can brown before the fish is done.
Can you use frozen fillets for sea bass in phyllo?
Yes, frozen fillets work for sea bass in phyllo once they have thawed completely. Thaw them in the refrigerator, then blot away surface moisture before wrapping; excess water can leak into the pastry and prevent it from crisping.
What sauce goes with sea bass in phyllo?
A lemon-herb yogurt sauce or a light lemon and olive-oil dressing suits sea bass in phyllo. Serve it on the side instead of pouring it over the pastry, so each portion stays crisp until eaten.
Where does sea bass in phyllo come from?
Sea bass in phyllo does not have one widely established traditional origin or a single standard recipe. It brings together a Mediterranean fish with thin pastry used in many regional cuisines, and cooks vary the herbs, fillings, and serving style.
Is sea bass in phyllo a healthy meal?
Sea bass in phyllo can be part of a balanced meal: the fish provides lean protein, while the pastry and added fat make the dish richer than plain baked fish. Pairing it with vegetables and using a light hand with the fat keeps the meal less heavy.
Sea bass in phyllo Vitamins & Minerals
Vitamins
B12
3.42µg · 143% DV
B3
7.02mg · 44% DV
B6
0.5mg · 29% DV
B5
1.12mg · 22% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
333mg · 48% DV
Iodine
43µg · 29% DV
Sodium
459mg · 20% DV
Potassium ⭐
513mg · 15% DV
Sea bass in phyllo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bass in phyllo
To burn the 428 calories in 1 piece (medium) (180 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 in phyllo?
Sea bass in phyllo is a savoury baked dish: a sea bass fillet is wrapped in thin sheets of phyllo pastry, then baked until crisp. It is a modern way of serving the fish rather than a sweet pastry, and appears on restaurant menus as well as in home cooking.
The pastry turns flaky and golden while the fish stays tender and mild. Serve it as a main with a green salad, seasonal vegetables or a squeeze of lemon. Sea bass provides lean protein, while the pastry and added fat make the dish more energy-dense than plain baked fish. For a lighter result, brush the pastry sparingly with oil or butter and pair it with vegetables.
How Nutritious Is Sea bass in phyllo?
Nutrient density
Medium
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 in phyllo Processed?
NOVA 3
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 in phyllo Contain Allergens?
Contains these allergens:
Which Diets Is Sea bass in phyllo Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not 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 in phyllo Fat Profile
SATURATED
6.12g
MONOUNSATURATED
9.18g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.