Sea Bass (Mixed, Raw)
Sea bass is a popular fish known for its mild, delicate flavor and firm texture. This nutrient-rich fish is commonly used in various cuisines around the world, whether baked, grilled, or pan-seared. It is an excellent source of high-quality protein, making it a great addition to a balanced diet. As a lean protein, sea bass is low in fat, with only 2 grams of total fat per 100 grams of the raw fish. Additionally, it contains no carbohydrates or fiber, making it suitable for low-carb and ketogenic diets.
Sea bass is rich in several essential minerals, including magnesium, phosphorus, and potassium. Magnesium supports muscle and nerve function, phosphorus is crucial for healthy bones and teeth, and potassium helps maintain fluid balance and normal muscle function. It is also a source of key vitamins such as Vitamin A, Vitamin B12, and Vitamin D2, all of which play vital roles in maintaining healthy vision, nerve function, and immune health.
In addition to being a great protein source, sea bass offers a variety of nutrients that contribute to overall well-being, including trace minerals like zinc, copper, and manganese. These minerals support metabolic processes, antioxidant functions, and the body’s ability to produce energy.
Nutritional Information (Per 100g Raw Sea Bass)
| Nutrient | Amount |
|---|---|
| Energy | 97.0 kcal |
| Protein | 18.43 g |
| Total Fat | 2.0 g |
| Saturated Fat | 0.511 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 10.0 mg |
| Iron | 0.29 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 194.0 mg |
| Potassium | 256.0 mg |
| Sodium | 68.0 mg |
| Zinc | 0.4 mg |
| Copper | 0.019 mcg |
| Manganese | 0.015 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.11 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 1.6 mg |
| Vitamin B6 | 0.4 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 0.3 mcg |
| Vitamin A | 46.0 mcg |
| Vitamin E | 0.84 mg |
| Vitamin D2 | 5.6 mcg |
Allergen Information:
Sea bass is a type of fish, and as such, it may trigger allergic reactions in individuals who are allergic to fish. It is important to consider this when preparing meals for individuals with known fish allergies.
Dietary Preferences:
Sea bass is naturally gluten-free, making it an ideal choice for those following a gluten-free diet. Additionally, with its low fat and carbohydrate content, it is suitable for various dietary plans, including low-fat, low-carb, and ketogenic diets. As a lean protein, it can be incorporated into heart-healthy meal plans as well.
Cooking Tips and Advice:
When preparing sea bass, it’s best to avoid overcooking the fish, as it can become dry and lose its delicate texture. To retain its moisture and flavor, consider grilling or pan-searing the fillets with a light drizzle of olive oil and a squeeze of fresh lemon juice. Sea bass pairs wonderfully with fresh herbs like dill, thyme, and parsley, as well as with vegetables like roasted asparagus, sautéed spinach, or a light salad.
For a quick and healthy meal, try baking sea bass in the oven with a sprinkle of garlic and fresh herbs for a satisfying dish that’s easy to prepare. Additionally, sea bass works well in soups and stews, adding both flavor and nutrition to the dish.
Conclusion:
Sea bass is an excellent choice for those looking to incorporate lean, nutrient-dense protein into their meals. Rich in vitamins and minerals, including calcium, magnesium, and selenium, it provides a wide range of health benefits. Whether served as the main dish or incorporated into a more elaborate recipe, sea bass is versatile, delicious, and a great addition to any meal.
