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Sea Bream Arugula Salad Calories
Source of protein, omega-3 and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sea Bream Arugula Salad (180 g) has 250 calories. That works out to 139 calories per 100 g. It contains 4.5 g of carbs, 28.4 g of protein, 13.1 g of fat and 2 g of fiber. Its 5 µg of B12 covers 210% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sea Bream Arugula Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
250
KCAL / 180G
Carbs
4.5g
· 2% DV
Protein
28.4g
· 57% DV
Fat
13.1g
· 17% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 46% · Fat 47%
Sea Bream Arugula Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 13.1 g | 17% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 28.4 g | 57% |
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 Serving of Sea Bream Arugula Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 250 kcal |
| 1 cup (chopped) | 90 g | 125 kcal |
| 100 g | 100 g | 139 kcal |
| 1 piece (small) | 110 g | 153 kcal |
| 1 serving (small) | 120 g | 167 kcal |
| 1 piece (medium) | 160 g | 222 kcal |
| 2 cup (chopped) | 180 g | 250 kcal |
| 1 piece (large) | 220 g | 306 kcal |
| 1 serving (large) | 260 g | 361 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Sea Bream Arugula Salad
How do you make Sea Bream Arugula Salad?
Sea Bream Arugula Salad is made with cooked sea bream, fresh arugula, and a simple dressing. Grill or bake the fish, remove the bones, then place it over dressed arugula just before serving so the leaves stay crisp.
What dressing goes best with Sea Bream Arugula Salad?
A lemon and olive oil dressing goes best with Sea Bream Arugula Salad. Its freshness complements the fish and peppery arugula without masking them; add the dressing shortly before serving to keep the greens from wilting.
Can you make Sea Bream Arugula Salad with leftover fish?
Yes, you can make Sea Bream Arugula Salad with leftover cooked sea bream that has been refrigerated promptly. Check carefully for bones, flake the fish, and add it to freshly dressed arugula rather than reheating it in the salad.
Should the sea bream in Sea Bream Arugula Salad be served with the skin on?
Either way works for Sea Bream Arugula Salad. Keep the skin on if it has been cooked until crisp and you enjoy its texture; remove it if it is soft or you want the fish to mix more easily with the leaves.
What side dishes go with Sea Bream Arugula Salad?
Roasted vegetables, crusty bread, or a light soup pair well with Sea Bream Arugula Salad. Choose a simple side that complements the lemony greens rather than a rich, creamy dish that can overwhelm the sea bream.
How do you stop the arugula from wilting in Sea Bream Arugula Salad?
Dress the arugula only just before serving Sea Bream Arugula Salad. Let freshly cooked fish cool slightly before adding it, since heat and acidic dressing both soften the leaves when they sit together.
Can Sea Bream Arugula Salad be prepared ahead of time?
Yes, you can prepare the cooked sea bream and wash and dry the arugula ahead of time. Store them separately in the refrigerator, then add the dressing and combine everything shortly before serving.
Can you substitute another fish in Sea Bream Arugula Salad?
Yes, Sea Bream Arugula Salad can be made with another mild, firm fish, such as sea bass. Choose a fish that flakes into substantial pieces, cook it fully, and remove all bones before adding it to the greens.
Is Sea Bream Arugula Salad a healthy meal?
Yes, Sea Bream Arugula Salad can be a nourishing meal: sea bream provides protein and omega-3 fats, while arugula contributes vitamin K. A simple lemon-and-olive-oil dressing keeps the fresh fish and greens at the center of the dish.
Can Sea Bream Arugula Salad be eaten cold?
Yes, Sea Bream Arugula Salad can be served cold, provided the sea bream was cooked and chilled safely. Cold fish works especially well when flaked over fresh arugula with lemon dressing; keep the salad refrigerated until serving.
Sea Bream Arugula Salad Vitamins & Minerals
Vitamins
B12
5.04µg · 210% DV
Vitamin K
135µg · 113% DV
B3
8.28mg · 52% DV
B6
0.63mg · 37% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
333mg · 48% DV
Iodine
54µg · 36% DV
Potassium ⭐
630mg · 19% DV
Sodium
207mg · 9% DV
Sea Bream Arugula Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea Bream Arugula Salad
To burn the 250 calories in 1 serving (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 Bream Arugula Salad?
Sea Bream Arugula Salad brings tender cooked sea bream together with peppery, slightly bitter arugula. In Mediterranean cooking, the fish is often grilled or baked, then served as fillets over fresh leaves with lemon and olive oil; the exact ingredients vary from kitchen to kitchen.
It works as a light main course or part of a seafood meal, with crusty bread, roasted vegetables or a simple tomato salad alongside. The fish makes it a protein-rich choice and contributes omega-3, while arugula adds freshness and a little fibre. For a lighter dressing, use plenty of lemon and measure the olive oil rather than pouring it freely.
How Nutritious Is Sea Bream Arugula Salad?
Nutrient density
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 Bream Arugula Salad 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 Bream Arugula Salad Contain Allergens?
Contains these allergens:
Which Diets Is Sea Bream Arugula Salad 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 Bream Arugula Salad Fat Profile
SATURATED
2.25g
MONOUNSATURATED
6.57g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.