Know what’s on your plate
Sea bream
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 96 kcal —
- Protein 18 g 35%
- Carbohydrate 0 g 0%
- Fat 2.9 g 4%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 110 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 5.4 mg 34%
- Pantothenic acid (B5) 0.21 mg 4%
- Vitamin B6 0.46 mg 27%
- Vitamin B12 2 µg 83%
Minerals
- Calcium 40 mg 3%
- Iron 0.5 mg 3%
- Magnesium 23 mg 5%
- Phosphorus 230 mg 18%
- Potassium 270 mg 6%
- Zinc 0.3 mg 3%
- Copper 0.05 mg 6%
- Manganese 0.04 mg 2%
Similar foods
- Gilt-head sea breamraw177 kcal / 100 g
- Seabreamraw97 kcal / 100 g
- Gilt-head breamraw167 kcal / 100 g
- Gilthead seabreamwild, raw96 kcal / 100 g
- Breamraw103 kcal / 100 g
- Gilt head fishraw
- Black seabreamraw129 kcal / 100 g
- Blackspot seabreamraw102 kcal / 100 g
- Sea bassmixed species, raw97 kcal / 100 g
- Red breamraw101 kcal / 100 g
Questions about Sea bream
How do you cook a whole sea bream in the oven?
Score the skin on both sides, season the cavity with salt, lemon and herbs, then roast at 200°C for about 20–25 minutes for a fish weighing around 500–600 g. It is ready when the flesh near the backbone turns opaque and comes away easily.
How can you tell when sea bream is cooked?
The flesh should be opaque throughout and separate into moist flakes when you test it at the thickest part. If you use a thermometer, aim for 63°C in the centre.
Can you cook sea bream on the barbecue?
Yes. Brush a whole, cleaned fish with oil and cook it in a fish basket over medium-hot coals for about 6–8 minutes per side, depending on its size. The basket helps stop the delicate skin sticking or tearing.
What goes well with sea bream?
Lemon, garlic, parsley, fennel and olive oil all suit its mild flavour. Serve it with roast potatoes, grilled courgette or a crisp salad; in Greek-style cooking, it is often grilled simply with lemon and herbs.
How should you store fresh sea bream?
Keep it in the fridge at 0–4°C and cook it within one or two days of buying it. For longer storage, wrap it well and freeze it; thaw it overnight in the fridge rather than on the worktop.
How do you choose fresh sea bream?
Look for clear, bright eyes, shiny skin and flesh that springs back when pressed. It should smell clean and mild, not strongly fishy; ask for it to be cleaned if you do not want to gut it yourself.
Is sea bream high in protein?
Yes. A 100 g portion provides 18 g of protein, so even a modest fillet makes a protein-rich part of a meal.
Which has more fat, sea bream or sea bass?
Sea bass has more fat: 9.8 g per 100 g, compared with 2.9 g in sea bream.
Source: CoFID (UK) 16-006 · per 100 g · carbohydrate per EU label, fibre excluded
