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Grilled Seabass Fillet
Fish
Nutri-ScoreA

Grilled Seabass Fillet

Dicentrarchus labrax

Clinical Encyclopedia

Grilled seabass fillet is a lean source of protein, rich in omega-3 fatty acids, vitamins, and minerals, making it a heart-healthy choice for a balanced diet.

Also known as:
European seabassBranzino
Scientific NameDicentrarchus labrax
Region of OriginMediterranean Sea
Popular Comparisons:
Grilled Seabass Fillet VS Alaska Plaice FilletGrilled Seabass Fillet VS Albacore TunaGrilled Seabass Fillet VS Albacore White TunaGrilled Seabass Fillet VS Albacore White Tuna LoinGrilled Seabass Fillet VS Amberjack Yellowtail FilletGrilled Seabass Fillet VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories124 kcal
Water
75%
Fiber0g
Total26.7g
Protein
22.5g(84%)
Fats
4.2g(16%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D2.5 µg (25%)
Vitamin B122.8 µg (117%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34.5 µg (63%)
Phosphorus220 mg (31%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High-quality protein source that supports muscle growth and repair.
✓Contains important vitamins and minerals, including vitamin D and selenium, which are crucial for immune function.
✓Low in calories and carbohydrates, making it an excellent option for weight management.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, particularly in larger fish.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled with a drizzle of olive oil and lemon juice. Pair with fresh vegetables for a nutritious meal.

Smart Selection & Storage

How to Select

Choose seabass with bright, clear eyes and shiny skin. The flesh should be firm and bounce back when pressed.

How to Store

Store fresh seabass in the coldest part of the refrigerator and consume within 1-2 days. Freeze if not used within this time.

Myths vs Realities

MythSeabass is high in mercury and should be avoided.
RealityWhile some fish can be high in mercury, seabass is generally considered safe to eat in moderation.
MythAll fish are the same in terms of health benefits.
RealityDifferent fish have varying levels of omega-3 fatty acids and nutrients; seabass is particularly beneficial.
MythYou can only eat seabass if it's fresh.
RealityFrozen seabass retains its nutritional value and can be just as healthy as fresh.

Healthy Recipes

Mediterranean Grilled Seabass with Quinoa Salad

This vibrant dish features grilled seabass fillet served over a refreshing quinoa salad, packed with Mediterranean flavors.

Ingredients
  • 2 seabass fillets
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Season the seabass fillets with olive oil, salt, and pepper, then grill for 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, combine quinoa, cherry tomatoes, cucumber, red onion, olive oil, lemon juice, salt, and pepper. Serve the grilled seabass on top of the salad and garnish with parsley.

Spicy Grilled Seabass Tacos with Avocado Salsa

These delicious tacos feature grilled seabass fillets topped with a zesty avocado salsa, perfect for a healthy lunch or dinner.

Ingredients
  • 2 seabass fillets
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced mango
  • 1/4 cup red onion, chopped
  • 1 lime, juiced
  • 1 teaspoon chili powder
  • Salt to taste
  • Cilantro for garnish
Instructions
  1. 1. Marinate the seabass fillets in lime juice, chili powder, and salt for 15 minutes.
  2. 2. Grill the fillets for about 4-5 minutes on each side until flaky.
  3. 3. Warm the corn tortillas, then assemble the tacos by placing seabass on each tortilla and topping with avocado salsa. Garnish with cilantro.

Herb-Crusted Grilled Seabass with Asparagus

This elegant dish features herb-crusted grilled seabass served alongside tender asparagus, making for a nutritious and flavorful meal.

Ingredients
  • 2 seabass fillets
  • 1/2 cup breadcrumbs
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 bunch asparagus, trimmed
Instructions
  1. 1. Preheat the grill and toss asparagus with olive oil, salt, and pepper. Grill for 5-7 minutes until tender.
  2. 2. Mix breadcrumbs, parsley, dill, salt, and pepper in a bowl. Coat the seabass fillets with the mixture.
  3. 3. Grill the seabass for 4-5 minutes on each side until cooked through. Serve with grilled asparagus.

Lemon-Garlic Grilled Seabass with Spinach

This light and zesty dish features grilled seabass fillets marinated in lemon and garlic, served over a bed of sautéed spinach.

Ingredients
  • 2 seabass fillets
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • Salt and pepper to taste
  • 4 cups fresh spinach
Instructions
  1. 1. Combine olive oil, garlic, lemon juice, salt, and pepper in a bowl and marinate the seabass for 30 minutes.
  2. 2. Grill the seabass for 4-5 minutes on each side until cooked through.
  3. 3. Sauté spinach in a pan until wilted, then serve the grilled seabass over the spinach.

Coconut-Curry Grilled Seabass with Cauliflower Rice

This exotic dish features grilled seabass fillets marinated in coconut curry, served with fluffy cauliflower rice for a healthy twist.

Ingredients
  • 2 seabass fillets
  • 1/2 cup coconut milk
  • 1 tablespoon curry powder
  • Salt to taste
  • 1 head cauliflower, grated
  • 1 tablespoon coconut oil
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, curry powder, and salt in a bowl and marinate the seabass for 30 minutes.
  2. 2. Grill the seabass for 4-5 minutes on each side until cooked through.
  3. 3. Sauté grated cauliflower in coconut oil until tender. Serve the seabass over cauliflower rice and garnish with cilantro.

Grilled Seabass with Mango Salsa and Brown Rice

This tropical dish features grilled seabass fillets topped with fresh mango salsa, served alongside nutritious brown rice.

Ingredients
  • 2 seabass fillets
  • 1 cup cooked brown rice
  • 1 mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, chopped
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. Season seabass fillets with salt and grill for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, combine mango, red bell pepper, red onion, lime juice, and salt to make the salsa.
  3. 3. Serve the grilled seabass over brown rice and top with mango salsa.

Asian-Inspired Grilled Seabass with Bok Choy

This flavorful dish features grilled seabass fillets with an Asian marinade, served with sautéed bok choy for a healthy meal.

Ingredients
  • 2 seabass fillets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger, grated
  • 2 cups bok choy, chopped
  • 1 tablespoon olive oil
  • Sesame seeds for garnish
Instructions
  1. 1. Marinate the seabass fillets in soy sauce, sesame oil, and ginger for 30 minutes.
  2. 2. Grill the seabass for 4-5 minutes on each side until cooked through.
  3. 3. Sauté bok choy in olive oil until tender. Serve the seabass over bok choy and garnish with sesame seeds.

Grilled Seabass with Tomato-Basil Relish

This simple yet delicious dish features grilled seabass fillets topped with a fresh tomato-basil relish, perfect for a light dinner.

Ingredients
  • 2 seabass fillets
  • 1 cup cherry tomatoes, diced
  • 1/4 cup fresh basil, chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill the seabass fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, combine cherry tomatoes, basil, balsamic vinegar, salt, and pepper to make the relish.
  3. 3. Top the grilled seabass with the tomato-basil relish before serving.

Grilled Seabass with Zucchini Noodles

This low-carb dish features grilled seabass fillets served over spiralized zucchini noodles, tossed in a light lemon dressing.

Ingredients
  • 2 seabass fillets
  • 2 zucchinis, spiralized
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
  • Parmesan cheese for garnish
Instructions
  1. 1. Season seabass fillets with salt and pepper, then grill for 4-5 minutes on each side until cooked through.
  2. 2. Toss spiralized zucchini with olive oil, lemon juice, salt, and pepper.
  3. 3. Serve the grilled seabass over zucchini noodles and sprinkle with Parmesan cheese.

Grilled Seabass with Roasted Vegetables

This wholesome dish features grilled seabass fillets served with a medley of roasted seasonal vegetables for a nutritious meal.

Ingredients
  • 2 seabass fillets
  • 1 cup mixed vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh thyme for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss mixed vegetables with olive oil, salt, and pepper. Roast for 20-25 minutes.
  2. 2. Grill the seabass fillets for 4-5 minutes on each side until cooked through.
  3. 3. Serve the grilled seabass alongside roasted vegetables and garnish with fresh thyme.

Frequently Asked Questions (FAQ)

What are the health benefits of eating seabass?

Seabass is rich in omega-3 fatty acids, which promote heart health, and is a great source of high-quality protein.

How should I cook seabass for the best flavor?

Grilling seabass enhances its natural flavors; marinating it beforehand can add extra taste.

Is seabass safe to eat during pregnancy?

Yes, seabass is generally safe to eat during pregnancy, but it should be cooked thoroughly to avoid any risk of foodborne illness.

Can I eat seabass if I have a fish allergy?

No, individuals with fish allergies should avoid seabass and all other fish.

What is the best way to store cooked seabass?

Store cooked seabass in an airtight container in the refrigerator for up to 3 days.

How can I tell if seabass is fresh?

Fresh seabass should have a mild scent, clear eyes, and firm, shiny flesh.

What are some good side dishes for grilled seabass?

Grilled vegetables, quinoa, or a fresh salad complement grilled seabass well.

Is seabass sustainable?

Sustainability varies by source; check for certifications or local guidelines to ensure you're choosing sustainably sourced seabass.

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Comparisons
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Nutrients
Protein in Grilled Seabass Fillet Calories in Grilled Seabass Fillet Vitamin-c in Grilled Seabass Fillet Magnesium in Grilled Seabass Fillet
Featured Guides
Health Benefits of Grilled Seabass Fillet Healthy Recipes with Grilled Seabass Fillet