Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sea Bream (Pan Fried) Calories
Rich in protein, omega-3, B vitamins and minerals. Pan-frying adds a small amount of fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea Bream (Pan Fried) (180 g) has 252 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 38.7 g of protein, 9.4 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.
Sea Bream (Pan Fried) Nutrition Facts
Selected: 1 piece (medium) · 180 g
252
KCAL / 180G
Carbs
0g
· 0% DV
Protein
38.7g
· 77% DV
Fat
9.4g
· 12% 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 65% · Fat 35%
Sea Bream (Pan Fried) nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.7 g | 77% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Sea Bream (Pan Fried)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 252 kcal |
| 1 piece (extra small) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 120 g | 168 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 serving (large) | 220 g | 308 kcal |
| 1 piece (large) | 250 g | 350 kcal |
| 1 piece (extra large) | 350 g | 490 kcal |
| 1 piece (jumbo) | 400 g | 560 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Sea Bream (Pan Fried)
How do you pan-fry sea bream without it sticking?
To keep pan-fried sea bream from sticking, pat the fish dry and let the pan heat before adding it. Cook it without moving it until the skin releases easily, then turn it gently with a wide spatula.
How can you tell when pan-fried sea bream is cooked?
Pan-fried sea bream is cooked when the flesh turns opaque and separates easily with a fork. Check the thickest part, especially if the fish is whole; translucent flesh means it needs more cooking.
Can you eat the skin of pan-fried sea bream?
Yes, sea bream skin is edible when pan-fried, and it can turn crisp. Make sure the fish has been scaled properly, then cook it skin-side down first for a crispier finish.
Does sea bream have a lot of bones when pan-fried?
Pan-fried sea bream has a central backbone and fine pin bones, so eat it carefully. Lift away the backbone and check the flesh for small bones before serving it to children.
Should you cook sea bream whole or as fillets in a pan?
You can pan-fry sea bream whole or as fillets. Fillets cook more quickly and are easier to serve, while a whole fish keeps its shape and can be turned into a more substantial centerpiece.
What herbs and seasonings go well with pan-fried sea bream?
Lemon, garlic, parsley, thyme, and black pepper all pair well with pan-fried sea bream. Season lightly before cooking so the fish’s flavor comes through, and add fresh lemon or herbs just before serving.
Is pan-fried sea bream the same as pan-fried sea bass?
No, sea bream and sea bass are different fish, though both can be cooked in a pan. Sea bream often has a fuller, richer flavor, while sea bass is commonly described as milder.
What oil is best for pan-frying sea bream?
Olive oil works well for pan-frying sea bream because it complements the fish and handles ordinary pan-frying temperatures. Avoid overheating the oil; a smoking pan can scorch the skin before the flesh cooks through.
What should you serve with pan-fried sea bream?
Serve pan-fried sea bream with a green salad, roasted or sautéed vegetables, or potatoes. Lemon and a simple herb dressing make useful accompaniments without overpowering the fish.
Can you reheat leftover pan-fried sea bream?
Yes, leftover pan-fried sea bream can be reheated, though the flesh may dry out. Refrigerate it promptly in a covered container and warm it gently in a pan until hot; avoid reheating it more than once.
Sea Bream (Pan Fried) Vitamins & Minerals
Vitamins
B12
3.96µg · 165% DV
B6
0.68mg · 40% DV
B3
4.68mg · 29% DV
B5
1.08mg · 22% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
378mg · 54% DV
Iodine
63µg · 42% DV
Potassium ⭐
612mg · 18% DV
Sodium
117mg · 5% DV
Sea Bream (Pan Fried) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea Bream (Pan Fried)
To burn the 252 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 Bream (Pan Fried)?
Sea Bream (Pan Fried) is Mediterranean sea bream cooked in a hot pan, either whole or as fillets. Its flesh is mild, delicate and slightly sweet; pan-frying gives the outside a light golden crust while keeping the inside moist. Around the Mediterranean it is often served as a simple main course with lemon, salad or vegetables, and those pairings work just as well for a weeknight meal elsewhere.
It is a protein-rich choice with no carbohydrates; a 100 g portion provides 21.5 g of protein. Since pan-frying adds some fat, use just enough oil to coat the pan, and finish with lemon and fresh herbs for a bright, balanced plate.
How Nutritious Is Sea Bream (Pan Fried)?
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 Bream (Pan Fried) 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 (Pan Fried) Contain Allergens?
Contains these allergens:
Which Diets Is Sea Bream (Pan Fried) 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 (Pan Fried) Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.96g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Sea Bream (Pan Fried)
Foods Similar to Sea Bream (Pan Fried)
Have another question about Sea Bream (Pan Fried)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.