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Sea bass pan-fried with olive oil Calories
High protein, low carb, healthy fats from olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea bass pan-fried with olive oil (150 g) has 258 calories. That works out to 172 calories per 100 g. It contains 0 g of carbs, 35.3 g of protein, 12.1 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sea bass pan-fried with olive oil Nutrition Facts
Selected: 1 piece (medium) · 150 g
258
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.3g
· 71% DV
Fat
12.1g
· 16% 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 56% · Fat 44%
Sea bass pan-fried with olive oil nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.3 g | 71% |
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 pan-fried with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 258 kcal |
| 1 piece (thin) | 70 g | 120 kcal |
| 1 piece (small) | 90 g | 155 kcal |
| 100 g | 100 g | 172 kcal |
| 1 serving (half) | 120 g | 206 kcal |
| 1 cup (diced) | 140 g | 241 kcal |
| 1 serving (whole) | 180 g | 310 kcal |
| 1 piece (thick) | 190 g | 327 kcal |
| 1 piece (large) | 220 g | 378 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Sea bass pan-fried with olive oil
How do you cook sea bass pan-fried with olive oil?
Cook sea bass pan-fried with olive oil by patting the fish dry, heating the pan, and placing the fillet skin-side down first. Turn it once the flesh is mostly opaque and flakes easily, then take it off the heat before it dries out.
How long should sea bass pan-fried with olive oil cook?
Sea bass pan-fried with olive oil usually needs only a few minutes per side, depending on the fillet’s thickness. Look for opaque flesh that separates easily with a fork rather than relying only on the clock.
Should sea bass pan-fried with olive oil be cooked skin-side down?
Yes, start sea bass pan-fried with olive oil skin-side down. This gives the skin direct contact with the hot pan, helping it crisp while protecting the delicate flesh; wait until the fillet releases easily before turning it.
How do you keep sea bass pan-fried with olive oil from sticking?
To keep sea bass pan-fried with olive oil from sticking, dry the skin well and heat the pan before adding the fish. Leave the fillet undisturbed until it releases naturally; trying to lift it too soon can tear the skin.
What does sea bass pan-fried with olive oil taste like?
Sea bass pan-fried with olive oil has a mild, slightly sweet flavor and tender flakes, with a richer, crisp contrast if the skin is left on. Lemon, herbs, and garlic complement its delicate taste without overwhelming it.
What seasoning works best for sea bass pan-fried with olive oil?
Sea bass pan-fried with olive oil needs little seasoning: salt, black pepper, and lemon are a simple combination. Parsley, thyme, or a little garlic also work well, but add garlic near the end so it does not burn in the pan.
Can you use extra-virgin olive oil for sea bass pan-fried with olive oil?
Yes, extra-virgin olive oil works for sea bass pan-fried with olive oil when you cook over moderate heat. If the oil starts smoking, lower the heat; burnt oil can give the fish an unpleasant flavor.
What should you serve with sea bass pan-fried with olive oil?
Serve sea bass pan-fried with olive oil with roasted vegetables, potatoes, rice, or a crisp salad. A squeeze of lemon and a simple herb dressing bring freshness to the plate without masking the fish.
Can you cook sea bass pan-fried with olive oil from frozen?
It is better to thaw sea bass completely in the refrigerator before pan-frying it with olive oil. Pat it dry before cooking, since ice and surface moisture make the fish cook unevenly and prevent the skin from crisping.
How should you store leftover sea bass pan-fried with olive oil?
Store leftover sea bass pan-fried with olive oil in a covered container in the refrigerator and eat it within one to two days. Reheat it gently until hot throughout, or serve it cold in a salad; discard it if its smell or appearance changes.
Sea bass pan-fried with olive oil Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
8.7mg · 54% DV
Vitamin D
7.8µg · 39% DV
B6
0.63mg · 37% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
48µg · 32% DV
Potassium ⭐
540mg · 16% DV
Sodium
117mg · 5% DV
Sea bass pan-fried with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bass pan-fried with olive oil
To burn the 258 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 Sea bass pan-fried with olive oil?
Sea bass pan-fried with olive oil is a simple preparation of sea bass cooked in a little olive oil, often as fillets or portion-sized pieces. It draws on Mediterranean cooking, where the fish’s mild flavour is allowed to stand out rather than being masked by a heavy coating or sauce.
The flesh is tender and delicate, with a lightly browned surface when cooked well. Serve it hot with lemon, salad or seasonal vegetables; potatoes or crusty bread make a heartier accompaniment. With 23.5 g of protein and no carbohydrates per 100 g, it makes a protein-rich main that can fit many eating styles. For a lighter plate, use a measured amount of oil and pair the fish with plenty of vegetables.
How Nutritious Is Sea bass pan-fried with olive oil?
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 pan-fried with olive oil 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 pan-fried with olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Sea bass pan-fried with olive oil 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 pan-fried with olive oil Fat Profile
SATURATED
2.55g
MONOUNSATURATED
6.15g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.