Know what’s on your plate
Gilthead seabream
Calories & nutrition facts
wild, raw
Nutrition facts
Per 100 g% DV- Calories 96 kcal —
- Protein 18 g 36%
- Carbohydrate 0.6 g 0%
- Fat 2.3 g 3%
- Saturated fat 0.5 g 2%
- Fibre 0 g 0%
- Sodium 46.5 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 1 mg 1%
- Vitamin D 7.2 µg 36%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.15 mg 13%
- Riboflavin (B2) 0.1 mg 7%
- Niacin (B3) 1.2 mg 8%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 7 µg 2%
Minerals
- Calcium 33.3 mg 3%
- Iron 1.6 mg 9%
- Magnesium 19 mg 5%
- Phosphorus 178 mg 14%
- Potassium 439 mg 9%
- Zinc 0.76 mg 7%
- Copper 0.11 mg 12%
- Manganese 0.12 mg 5%
- Selenium 20 µg 36%
- Iodine 40 µg 27%
Similar foods
- Gilt-head breamraw167 kcal / 100 g
- Gilt-head sea breamraw177 kcal / 100 g
- Giltheaddeep frozen, raw94 kcal / 100 g
- Sea breamraw102 kcal / 100 g
- Seabreamraw97 kcal / 100 g
- Glithead filletsraw121 kcal / 100 g
- Breamraw103 kcal / 100 g
- Black seabreamraw129 kcal / 100 g
- Blackspot seabreamraw102 kcal / 100 g
- Freshwater breamraw108 kcal / 100 g
Questions about Gilthead seabream
How do you cook a whole gilthead seabream in the oven?
Ask the fishmonger to scale and gut it, then make a few shallow cuts in each side and season the cavity with lemon and herbs. Roast at 200 °C for about 20–25 minutes for a fish weighing around 400–500 g; it is done when the flesh flakes easily at the thickest part.
How can you tell if gilthead seabream is fresh when buying it?
Look for clear, bright eyes, shiny skin and flesh that springs back when pressed. It should smell clean and mildly of the sea, not strongly fishy or sour.
How long can you keep gilthead seabream in the fridge?
Keep fresh fish covered in the coldest part of the fridge and cook it within one to two days of buying. Freeze it promptly if you will not use it in that time, and thaw it in the fridge rather than on the worktop.
What goes well with gilthead seabream?
Lemon, garlic, parsley, thyme and olive oil suit its mild flavour. Serve it with roast potatoes, grilled vegetables or a simple tomato and onion salad; whole grilled seabream with lemon and herbs is a familiar Mediterranean-style preparation.
What fish can you use instead of gilthead seabream?
European seabass is a good substitute for grilling or roasting whole: it has a similarly mild flavour and firm flesh. For fillets, sea bream or snapper can also work, though cooking time depends on the thickness.
Can you eat gilthead seabream raw?
Only use fish specifically sold as suitable for raw eating, and keep it chilled until preparation. Freshness alone does not make fish safe to eat raw; if you are unsure how it was handled, cook it thoroughly.
How do you know when gilthead seabream is cooked through?
Check the thickest part near the backbone: the flesh should turn opaque and separate easily with a fork. If using a food thermometer, aim for 63 °C at the centre.
Source: ANSES–Ciqual (France) 26080 · per 100 g · carbohydrate per EU label, fibre excluded
