Calorie guide · Mediterranean
Baked sea breamcalories and macros
One serving of Baked sea bream has about 400 kcal, with 42 g protein, 12 g carbohydrates and 20 g fat. That is roughly 42% of calories from protein, 12% from carbs and 46% from fat.
Where the calories come from
- Protein42 g42%
- Carbs12 g12%
- Fat20 g46%
This Mediterranean dish bakes 250 g of sea bream with tomato, onion and bell pepper, one tablespoon of olive oil, lemon, parsley and garlic. A serving is roughly 400 kcal with 42 g of protein and only 12 g of carbohydrates, and about 45% of the calories come from its 20 g of fat, supplied by the fish and olive oil.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~400 g) | Share of calories |
|---|---|---|---|
| Calories | 100 kcal | 400 kcal | 100% |
| Protein | 10.5 g | 42 g | 42% |
| Carbs | 3 g | 12 g | 12% |
| Fat | 5 g | 20 g | 46% |
How many calories in 100 g of Baked sea bream?
A typical serving of Baked sea bream weighs about 400 g, so 100 g has about 100 kcal, 10.5 g protein, 3 g carbohydrates and 5 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 200 g | 200 | 21 g | 6 g | 10 g |
| 1 serving | 400 g | 400 | 42 g | 12 g | 20 g |
| 1½ servings | 600 g | 600 | 63 g | 18 g | 30 g |
| 2 servings | 800 g | 800 | 84 g | 24 g | 40 g |
| 100 g | 100 g | 100 | 10.5 g | 3 g | 5 g |
| 200 g | 200 g | 200 | 21 g | 6 g | 10 g |
Vitamins and minerals in Baked sea bream
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 3.5 g | 13% |
| Sugars | 7 g | – |
| Saturated fat | 3.2 g | 16% |
| Sodium | 540 mg | 23% |
| Potassium | 1,200 mg | 26% |
| Calcium | 85 mg | 7% |
| Iron | 2 mg | 11% |
| Vitamin C | 90 mg | 100% |
| Vitamin A | 140 µg | 16% |
| Vitamin D | 8 µg | 40% |
| Vitamin B12 | 3 µg | 125% |
Allergens in Baked sea bream
- Fish
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Baked sea bream fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Baked sea bream?
For a 70 kg adult, the 400 kcal in one serving is about 93 minutes of comfortable walking or 68 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 93 min |
| Brisk walk (about 5.5 km/h) | 68 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Sea bream baked with tomatoes, peppers and lemon, a light Mediterranean plate packed with protein.
- 250g Sea Bream
- Tomato, Onion, Bell Pepper
- 1 tbsp Olive Oil
- Lemon, Parsley, Garlic
How to make it
- Heat the oven to 200 °C.
- Rinse the cleaned 250 g sea bream, pat it dry and make two shallow cuts on each side; season with salt and pepper.
- Spread sliced onion, tomato and bell pepper in a baking dish and toss with 1 tbsp of olive oil and sliced garlic.
- Place the fish on the vegetables and tuck lemon slices and parsley into the cavity.
- Bake for 25 minutes until the flesh is opaque and flakes easily from the bone.
- Squeeze over fresh lemon and sprinkle with chopped parsley before serving.
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How to make it lighter
- Use one teaspoon of olive oil instead of a tablespoon and bake the fish covered so it stays moist.
- Add more tomato and pepper to the tray so the vegetables fill half the plate.
- Season with extra lemon, garlic and parsley instead of adding butter or more oil at the table.
Lighter alternatives
More Mediterranean dishes
Articles that mention Baked sea bream
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Baked sea bream?
A typical serving of Baked sea bream has about 400 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Baked sea bream?
About 100 kcal. That is based on a typical serving of about 400 g with 400 kcal; the real figure changes with the recipe and how much oil is used.
Is Baked sea bream high in protein?
Yes. With about 42 g of protein per serving (42% of its calories), Baked sea bream is a good protein source.
Can I eat Baked sea bream while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Baked sea bream?
Roughly 93 minutes of comfortable walking for a 70 kg adult, or about 68 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Baked sea bream vegetarian?
No. A typical serving of Baked sea bream contains meat or fish.
Is Baked sea bream gluten-free?
A typical serving is made without gluten-containing ingredients. If you have coeliac disease, check every label for cross-contamination.
How can I make Baked sea bream lighter?
Use one teaspoon of olive oil instead of a tablespoon and bake the fish covered so it stays moist. Add more tomato and pepper to the tray so the vegetables fill half the plate. Season with extra lemon, garlic and parsley instead of adding butter or more oil at the table.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (400 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.