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Mustard-marinated sea bass Calories
High protein, low carb, source of selenium and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mustard-marinated sea bass (150 g) has 204 calories. That works out to 136 calories per 100 g. It contains 2.4 g of carbs, 33.6 g of protein, 6.6 g of fat and 0.3 g of fiber. Its 3.5 µg of B12 covers 144% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Mustard-marinated sea bass Nutrition Facts
Selected: 1 piece (medium) · 150 g
204
KCAL / 150G
Carbs
2.4g
· 1% DV
Protein
33.6g
· 67% DV
Fat
6.6g
· 8% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 66% · Fat 29%
Mustard-marinated sea bass nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 33.6 g | 67% |
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 Mustard-marinated sea bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 204 kcal |
| 1 ounce (medium) | 85 g | 116 kcal |
| 100 g | 100 g | 136 kcal |
| 1 piece (small) | 100 g | 136 kcal |
| 1 cup (shredded) | 120 g | 163 kcal |
| 1 serving (half) | 130 g | 177 kcal |
| 1 cup (diced) | 140 g | 190 kcal |
| 1 serving (whole) | 180 g | 245 kcal |
| 1 piece (large) | 220 g | 299 kcal |
Calculated from 136 calories per 100 g.
Frequently Asked Questions About Mustard-marinated sea bass
How do you bake mustard-marinated sea bass?
Bake mustard-marinated sea bass until the flesh is opaque and separates easily with a fork. Spread the marinade lightly over the fish, and loosely cover it if the mustard coating starts browning before the fish is cooked through.
What does mustard-marinated sea bass taste like?
Mustard-marinated sea bass has a mild, flaky fish flavor with a tangy, savory coating. The mustard should complement rather than conceal the sea bass; a heavy coating or a particularly sharp mustard can make its flavor more prominent.
Can you grill mustard-marinated sea bass?
Yes, mustard-marinated sea bass works well on a grill. Oil the grate lightly and turn the fish carefully so it does not stick or break. Wipe off excess marinade first, since loose sauce can scorch over direct heat.
What should you serve with mustard-marinated sea bass?
Serve mustard-marinated sea bass with roasted vegetables, a crisp salad, or potatoes. Rice or crusty bread also works well for soaking up the savory juices, while a simple lemon dressing keeps the meal from feeling too rich.
Can you freeze mustard-marinated sea bass?
Yes, you can freeze mustard-marinated sea bass, preferably before cooking in a sealed freezer-safe container. Thaw it in the refrigerator rather than on the counter, and cook it promptly; freezing may slightly soften the fish’s texture.
How can you tell when mustard-marinated sea bass is cooked?
Mustard-marinated sea bass is cooked when the flesh turns opaque and flakes apart easily with a fork. Check the thickest part, since the mustard coating can brown before the middle is done; do not judge doneness by the surface color alone.
How do you make a mustard marinade for sea bass?
For mustard-marinated sea bass, combine mustard with olive oil and, if desired, lemon juice, garlic, or herbs. Coat the fish lightly and keep it refrigerated while it marinates; a thin layer lets the sea bass flavor come through.
Is mustard-marinated sea bass a healthy meal?
Yes, mustard-marinated sea bass can be a nourishing meal: sea bass provides protein, selenium, and vitamin B12, while the mustard coating adds flavor. Pair it with vegetables, and keep added oil and salty condiments modest if you are watching them.
Can you use another fish instead of sea bass in a mustard marinade?
Yes, a similar firm white fish can take a mustard marinade, though the texture and cooking time may differ. Choose a fillet thick enough to hold together during cooking, and check it for doneness rather than relying on the sea bass timing.
Can you eat the skin of mustard-marinated sea bass?
Yes, mustard-marinated sea bass skin is edible when the fish has been properly cleaned and cooked. It can become pleasantly crisp when cooked skin-side down in a hot pan; remove it at the table if you prefer a softer texture.
Mustard-marinated sea bass Vitamins & Minerals
Vitamins
B12
3.45µg · 144% DV
B3
7.2mg · 45% DV
Vitamin D
7.8µg · 39% DV
B6
0.63mg · 37% DV
Minerals
Selenium
51µg · 93% DV
Phosphorus
330mg · 47% DV
Iodine
42µg · 28% DV
Potassium ⭐
540mg · 16% DV
Sodium
315mg · 14% DV
Mustard-marinated sea bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mustard-marinated sea bass
To burn the 204 calories in 1 piece (medium) (150 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 Mustard-marinated sea bass?
Mustard-marinated sea bass is made by letting sea bass rest in a mustard-based marinade before cooking, often by baking or grilling. The mustard adds a gentle tang without overwhelming the fish’s mild flavour, while the flesh turns tender and flakes easily when cooked.
Serve it as a main with salad, greens or roasted vegetables; a squeeze of lemon makes a simple finishing touch. It fits well into Mediterranean-style meals and offers plenty of protein with little carbohydrate, as well as selenium and vitamin B12. For a lighter plate, keep the added oil modest and pair the fish with vegetables rather than a rich sauce.
How Nutritious Is Mustard-marinated sea bass?
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 Mustard-marinated 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 Mustard-marinated sea bass Contain Allergens?
Contains these allergens:
Which Diets Is Mustard-marinated 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
Mustard-marinated sea bass Fat Profile
SATURATED
1.5g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.