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Steamed-Baked Sea Bream Calories
Lean protein and selenium source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed-Baked Sea Bream (150 g) has 209 calories. That works out to 139 calories per 100 g. It contains 0 g of carbs, 37.2 g of protein, 6.1 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Steamed-Baked Sea Bream Nutrition Facts
Selected: 1 piece (medium) · 150 g
209
KCAL / 150G
Carbs
0g
· 0% DV
Protein
37.2g
· 74% DV
Fat
6.1g
· 8% 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 73% · Fat 27%
Steamed-Baked Sea Bream nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.42 g | 7% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.2 g | 74% |
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 Steamed-Baked Sea Bream?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 209 kcal |
| 1 piece (small) | 90 g | 125 kcal |
| 100 g | 100 g | 139 kcal |
| 1 serving (small) | 120 g | 167 kcal |
| 1 cup (shredded) | 140 g | 195 kcal |
| 1 serving (medium) | 180 g | 250 kcal |
| 1 piece (large) | 220 g | 306 kcal |
| 1 serving (large) | 250 g | 348 kcal |
| 1 piece (jumbo) | 300 g | 417 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Steamed-Baked Sea Bream
How do you make steamed-baked sea bream?
Steamed-baked sea bream is made by baking the fish in a covered parcel so its own moisture creates steam. Season a cleaned fish, add lemon and herbs, then seal it in baking parchment or foil and bake until the flesh is opaque and flakes easily.
What does steamed-baked sea bream taste like?
Steamed-baked sea bream has a mild, slightly sweet flavor and moist flesh, with less browning than an uncovered roast. Lemon, garlic, and fresh herbs complement it without masking the delicate taste of the fish.
Should steamed-baked sea bream be wrapped in foil?
Yes, wrapping steamed-baked sea bream in foil helps trap steam and keeps the flesh moist. Baking parchment works too. Seal the edges well, and open the parcel carefully after baking because the escaping steam can burn.
How can you tell when steamed-baked sea bream is cooked?
Steamed-baked sea bream is cooked when its flesh turns opaque and separates easily with a fork. Check the thickest part near the backbone; if it still looks translucent or resists flaking, continue cooking and check again.
What is the difference between steamed-baked sea bream and roasted sea bream?
Steamed-baked sea bream cooks inside a covered parcel, where trapped moisture gently steams the fish. Roasted sea bream is usually cooked uncovered, so its surface dries and browns more while the inside can be less moist.
Can you bake steamed-baked sea bream whole?
Yes, steamed-baked sea bream is often cooked whole after it has been cleaned and scaled. Add herbs and lemon to the cavity, then seal the fish in a parcel; whole fish need cooking according to their size and thickness.
Which herbs go well with steamed-baked sea bream?
Parsley, thyme, dill, and rosemary all work well with steamed-baked sea bream. Pair them with lemon and a little garlic for a fresh flavor, and use a light hand so the herbs do not overwhelm the fish.
Can steamed-baked sea bream be made with fillets?
Yes, steamed-baked sea bream can be made with fillets, which cook faster than a whole fish. Put them in a sealed parchment or foil parcel with lemon and herbs, and check early so the thinner pieces do not dry out.
What should you serve with steamed-baked sea bream?
Steamed-baked sea bream pairs well with green vegetables, a crisp salad, or potatoes. For a lighter meal, serve it with simply dressed greens or steamed vegetables so the fish remains the focus.
How should leftover steamed-baked sea bream be stored?
Put leftover steamed-baked sea bream in a covered container and refrigerate it promptly rather than leaving it out. Eat it soon, and reheat it gently in a covered dish to help keep the fish from drying out.
Steamed-Baked Sea Bream Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
B3
9.15mg · 57% DV
B6
0.57mg · 34% DV
Vitamin D
6.3µg · 32% DV
Minerals
Selenium
69µg · 125% DV
Phosphorus
368mg · 53% DV
Iodine
45µg · 30% DV
Potassium ⭐
533mg · 16% DV
Sodium
113mg · 5% DV
Steamed-Baked Sea Bream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed-Baked Sea Bream
To burn the 209 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 Steamed-Baked Sea Bream?
Steamed-Baked Sea Bream is sea bream cooked gently with steam and finished in the oven, a simple preparation that keeps the flesh moist. Lemon and herbs are common additions, while the fish’s delicate flavour needs little seasoning.
Across the Mediterranean, it makes an easy lunch or dinner with salad, greens or roasted vegetables; English-speaking home cooks can serve it the same way, with lemon at the table. The flesh is tender and mildly sweet, and its nutritional profile is centred on lean protein: a 100 g portion provides 24.8 g. For a lighter plate, use oil sparingly and pair it with plenty of vegetables.
How Nutritious Is Steamed-Baked Sea Bream?
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 Steamed-Baked Sea Bream 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 Steamed-Baked Sea Bream Contain Allergens?
Contains these allergens:
Which Diets Is Steamed-Baked Sea Bream 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
Steamed-Baked Sea Bream Fat Profile
SATURATED
1.42g
MONOUNSATURATED
2.17g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.