Know what’s on your plate
Sea bass
Calories & nutrition facts
mixed species, cooked, dry heat
Nutrition facts
Per 100 g% DV- Calories 124 kcal —
- Protein 24 g 47%
- Carbohydrate 0 g 0%
- Fat 2.6 g 3%
- Saturated fat 0.7 g 3%
- Fibre 0 g 0%
- Sodium 87 mg 4%
- Cholesterol 53 mg 18%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 64 µg 7%
- Vitamin C 0 mg 0%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 1.9 mg 12%
- Pantothenic acid (B5) 0.87 mg 17%
- Vitamin B6 0.46 mg 27%
- Folate (B9) 6 µg 2%
- Vitamin B12 0.3 µg 13%
Minerals
- Calcium 13 mg 1%
- Iron 0.37 mg 2%
- Magnesium 53 mg 13%
- Phosphorus 248 mg 20%
- Potassium 328 mg 7%
- Zinc 0.52 mg 5%
- Copper 0.02 mg 3%
- Manganese 0.02 mg 1%
- Selenium 46.8 µg 85%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 124 | 24 g | 0 g | 2.6 g |
| 1 × fillet | 101 g | 125 | 24 g | 0 g | 2.6 g |
| 1 × oz | 85 g | 105 | 20 g | 0 g | 2.2 g |
| 2 × fillet | 202 g | 250 | 48 g | 0 g | 5.2 g |
| ½ × fillet | 50.5 g | 63 | 12 g | 0 g | 1.3 g |
| 3 × fillet | 303 g | 376 | 72 g | 0 g | 7.8 g |
| 4 × fillet | 404 g | 501 | 96 g | 0 g | 10 g |
Similar foods
- Sea bass filletsfish breeding149 kcal / 100 g
- Japanese sea bass113 kcal / 100 g
- Freshwater bassmixed species, cooked, dry heat146 kcal / 100 g
- Striped bassraw97 kcal / 100 g
- European bassroasted/baked151 kcal / 100 g
- Lubina85 kcal / 100 g
- Mediterranean bassraw, wild98 kcal / 100 g
- Groupermixed species, cooked, dry heat118 kcal / 100 g
- Seatroutmixed species, cooked, dry heat133 kcal / 100 g
- Mixed species perchcooked, dry heat117 kcal / 100 g
Questions about Sea bass
How do you cook sea bass fillets in a frying pan?
Pat the skin dry and season the fish. Cook skin-side down in a lightly oiled hot pan for about 3–4 minutes, pressing gently at first so the skin stays flat; turn and cook for another 1–2 minutes, until the flesh is opaque and flakes easily.
How long does a whole sea bass take in the oven?
For a whole fish weighing about 500–600 g, roast at 200°C for roughly 20–25 minutes. Slash the thickest part on each side and tuck lemon slices and herbs into the cavity; the flesh should turn opaque and lift from the backbone easily.
How can you tell if sea bass is fresh when buying it?
Look for clear, bright eyes, shiny skin and flesh that springs back when pressed. It should smell clean and mild, not strongly fishy or sour; ask for it to be scaled and gutted if you do not want to prepare it yourself.
How should you store fresh sea bass?
Keep it covered in the coldest part of the fridge and cook it within one to two days of buying. If you will not use it in that time, wrap it well and freeze it; thaw it in the fridge before cooking.
What goes well with sea bass?
Its mild flavour works well with lemon, parsley, fennel, tomatoes, olives and capers. Serve pan-fried fillets with new potatoes and greens, or bake a whole fish over sliced fennel and tomatoes.
What fish can you use instead of sea bass?
For pan-frying or baking, try bream, haddock or grouper; choose fillets of similar thickness and check them a little earlier, as cooking time depends on thickness. Grouper is firmer and leaner, with 24.8 g protein and 1.3 g fat per 100 g, compared with 24 g and 2.6 g in sea bass.
Is sea bass a good source of selenium?
Yes. A typical fillet of about 100 g provides 46.8 µg of selenium, making sea bass a particularly rich source of this mineral.
Does sea bass have bones, and how can you serve it safely to a child?
Yes; even fillets can contain small pin bones. Run your fingers along the flesh and remove any bones with tweezers, then flake the cooked fish carefully and check each piece before serving.
Source: USDA FoodData Central 173694 · per 100 g · carbohydrate per EU label, fibre excluded
