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Steamed sea bass with vegetables and cheese Calories
A protein-rich main dish of steamed sea bass with vegetables and cheese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Steamed sea bass with vegetables and cheese (300 g) has 384 calories. That works out to 128 calories per 100 g. It contains 9.6 g of carbs, 46.5 g of protein, 17.4 g of fat and 2.4 g of fiber. Its 6.3 µg of B12 covers 263% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Steamed sea bass with vegetables and cheese Nutrition Facts
Selected: 1 serving (medium) · 300 g
384
KCAL / 300G
Carbs
9.6g
· 3% DV
Protein
46.5g
· 93% DV
Fat
17.4g
· 22% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 49% · Fat 41%
Steamed sea bass with vegetables and cheese nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 384 kcal | |
| Total fat | 17.4 g | 22% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0.15 g | |
| Sodium | 690 mg | 30% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 46.5 g | 93% |
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 Steamed sea bass with vegetables and cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 384 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (medium) | 150 g | 192 kcal |
| 1 serving (small) | 200 g | 256 kcal |
| 1 piece (large) | 200 g | 256 kcal |
| 1 cup (chopped) | 220 g | 282 kcal |
| 1 serving (medium) | 250 g | 320 kcal |
| 1 serving (large) | 400 g | 512 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Steamed sea bass with vegetables and cheese
How do you make steamed sea bass with vegetables and cheese?
Steamed sea bass with vegetables and cheese is made by cooking sea bass over a bed of vegetables in a covered pan with a little liquid. Add grated cheese near the end, once the fish is almost cooked, so it melts without overcooking the fish.
Does cheese go with steamed sea bass with vegetables and cheese?
Yes, cheese can pair well with steamed sea bass with vegetables and cheese when you use a mild, meltable variety. A modest layer adds savory richness; a strongly flavored cheese can overwhelm the delicate fish.
Which vegetables work best in steamed sea bass with vegetables and cheese?
Onion, tomato, and bell pepper work especially well in steamed sea bass with vegetables and cheese. Zucchini or mushrooms are also suitable; cut the vegetables evenly so they soften at roughly the same rate.
How can you keep steamed sea bass with vegetables and cheese from drying out?
Keep steamed sea bass with vegetables and cheese covered and cook it gently with a little liquid. Check the thickest part and stop cooking as soon as the flesh turns opaque and separates easily; prolonged cooking makes sea bass dry.
How do you know steamed sea bass with vegetables and cheese is cooked?
Steamed sea bass with vegetables and cheese is ready when the thickest part of the fish is opaque and flakes with gentle pressure from a fork. Melted cheese alone is not a reliable doneness test, so check the fish beneath it.
Can you bake steamed sea bass with vegetables and cheese in the oven?
Yes, you can bake steamed sea bass with vegetables and cheese in a covered baking dish. Covering it helps retain moisture, and adding the cheese toward the end keeps it from browning too much before the fish is done.
Can you make steamed sea bass with vegetables and cheese with frozen fish?
Yes, steamed sea bass with vegetables and cheese can be made with frozen fish after it has thawed in the refrigerator. Pat it dry before cooking; excess water can dilute the vegetable juices and make the dish cook unevenly.
What should you serve with steamed sea bass with vegetables and cheese?
A crisp green salad or plain rice goes well with steamed sea bass with vegetables and cheese. Both complement the savory fish without competing with the vegetables and melted cheese.
How should you store leftover steamed sea bass with vegetables and cheese?
Store leftover steamed sea bass with vegetables and cheese in a covered container in the refrigerator as soon as it has cooled, and eat it promptly. Reheat gently, covered, with a splash of water to help prevent the fish from drying out.
Can you make steamed sea bass with vegetables and cheese without the cheese?
Yes, you can leave the cheese out of steamed sea bass with vegetables and cheese and cook the fish and vegetables the same way. The result will taste lighter, with the sea bass and vegetables more prominent.
Steamed sea bass with vegetables and cheese Vitamins & Minerals
Vitamins
B12
6.3µg · 263% DV
B6
1.05mg · 62% DV
B3
9.3mg · 58% DV
Vitamin D
7.2µg · 36% DV
Minerals
Selenium
90µg · 164% DV
Phosphorus
570mg · 81% DV
Iodine
96µg · 64% DV
Sodium
690mg · 30% DV
Potassium ⭐
900mg · 26% DV
Steamed sea bass with vegetables and cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed sea bass with vegetables and cheese
To burn the 384 calories in 1 serving (medium) (300 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 sea bass with vegetables and cheese?
Steamed sea bass with vegetables and cheese is a Turkish-style buğulama: sea bass and vegetables cook gently in a covered pan with a little liquid, then cheese is added to soften over the top. In Turkey, the cheese is often kaşar, a mild, semi-hard cheese; the vegetables vary with the cook and season.
It makes a satisfying main course, commonly served with salad and sometimes rice. The fish and cheese make it a protein-rich choice, while the vegetables keep the dish relatively light. For a fresher, lighter plate, use only a little added oil and serve with lemon-dressed greens.
How Nutritious Is Steamed sea bass with vegetables and cheese?
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 sea bass with vegetables and cheese 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 sea bass with vegetables and cheese Contain Allergens?
Contains these allergens:
Which Diets Is Steamed sea bass with vegetables and cheese Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Steamed sea bass with vegetables and cheese Fat Profile
SATURATED
6.3g
MONOUNSATURATED
6.6g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.