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Steamed Seabass Loin
Fish
Nutri-ScoreA

Steamed Seabass Loin

Dicentrarchus labrax

Clinical Encyclopedia

Steamed seabass loin is a lean, high-protein fish that is low in calories and rich in essential nutrients, making it an excellent choice for a healthy diet.

Also known as:
European seabassBranzino
Scientific NameDicentrarchus labrax
Region of OriginMediterranean Sea
Popular Comparisons:
Steamed Seabass Loin VS Alaska Plaice FilletSteamed Seabass Loin VS Albacore TunaSteamed Seabass Loin VS Albacore White TunaSteamed Seabass Loin VS Albacore White Tuna LoinSteamed Seabass Loin VS Amberjack Yellowtail FilletSteamed Seabass Loin VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total26.0g
Protein
22.5g(87%)
Fats
3.5g(13%)
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 B122.4 µg (100%)
Vitamin D3.2 µg (16%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34 µg (62%)
Phosphorus210 mg (30%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓High in protein, supporting muscle growth and repair.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are important for energy metabolism and immune function.
✓Low in calories and carbohydrates, making it suitable for weight management.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients. Pair with vegetables for a balanced 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

Keep seabass refrigerated at 0-4°C and consume within 2 days of purchase for optimal freshness.

Myths vs Realities

MythSeabass is high in mercury and should be avoided.
RealityWhile seabass can contain mercury, moderate consumption is generally safe for most people.
MythAll fish are the same in terms of nutrition.
RealityDifferent fish have varying levels of omega-3s, protein, and other nutrients.
MythCooking fish destroys all its nutrients.
RealitySteaming and grilling fish can preserve its nutritional value better than frying.

Healthy Recipes

Lemon Herb Steamed Seabass

A refreshing dish featuring steamed seabass loin infused with zesty lemon and aromatic herbs, perfect for a light meal.

Ingredients
  • 2 seabass loins
  • 1 lemon (sliced)
  • 2 sprigs of fresh dill
  • 2 sprigs of fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. Place the seabass loins on a heatproof plate and season with salt and pepper.
  2. 2. Layer lemon slices and fresh herbs on top of the fish.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily with a fork.

Asian Ginger Soy Steamed Seabass

A deliciously savory seabass dish steamed with ginger and soy sauce, offering a delightful umami flavor.

Ingredients
  • 2 seabass loins
  • 2 tbsp soy sauce
  • 1 tbsp grated ginger
  • 2 green onions (sliced)
  • 1 tsp sesame oil
Instructions
  1. 1. Mix soy sauce, ginger, and sesame oil in a bowl.
  2. 2. Place seabass loins in a steamer and pour the soy mixture over them.
  3. 3. Steam for 10 minutes and garnish with sliced green onions before serving.

Mediterranean Steamed Seabass with Tomatoes

A vibrant dish combining steamed seabass with fresh tomatoes, olives, and capers for a taste of the Mediterranean.

Ingredients
  • 2 seabass loins
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup Kalamata olives (pitted)
  • 2 tbsp capers
  • 1 tbsp olive oil
Instructions
  1. 1. Arrange seabass loins in a steamer and top with cherry tomatoes, olives, and capers.
  2. 2. Drizzle with olive oil and season with salt and pepper.
  3. 3. Steam for 12-15 minutes until the fish is cooked through.

Coconut Curry Steamed Seabass

A fragrant dish featuring seabass steamed in a creamy coconut curry sauce, perfect for a tropical twist.

Ingredients
  • 2 seabass loins
  • 1 can coconut milk
  • 2 tbsp red curry paste
  • 1 lime (juiced)
  • Fresh cilantro for garnish
Instructions
  1. 1. Combine coconut milk and red curry paste in a bowl and mix well.
  2. 2. Place seabass loins in a steamer and pour the coconut mixture over them.
  3. 3. Steam for 10-12 minutes and garnish with lime juice and fresh cilantro.

Garlic Lemon Butter Steamed Seabass

A rich and flavorful dish with steamed seabass loin, garlic, and a hint of lemon butter for a luxurious touch.

Ingredients
  • 2 seabass loins
  • 2 tbsp unsalted butter
  • 3 cloves garlic (minced)
  • 1 lemon (zested and juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Melt butter in a small pan and sauté minced garlic until fragrant.
  2. 2. Place seabass loins in a steamer and drizzle with garlic butter, lemon juice, and zest.
  3. 3. Steam for 10 minutes and season with salt and pepper before serving.

Spicy Mango Salsa Steamed Seabass

A vibrant and spicy dish featuring steamed seabass topped with a fresh mango salsa for a burst of flavor.

Ingredients
  • 2 seabass loins
  • 1 ripe mango (diced)
  • 1 jalapeño (finely chopped)
  • 1/4 cup red onion (diced)
  • Juice of 1 lime
Instructions
  1. 1. Combine mango, jalapeño, red onion, and lime juice in a bowl to make the salsa.
  2. 2. Steam seabass loins for 10-12 minutes until cooked through.
  3. 3. Top the steamed fish with mango salsa before serving.

Herbed Quinoa and Steamed Seabass

A wholesome dish featuring steamed seabass served over a bed of herbed quinoa for a nutritious meal.

Ingredients
  • 2 seabass loins
  • 1 cup quinoa (cooked)
  • 1/4 cup parsley (chopped)
  • 1/4 cup basil (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Cook quinoa according to package instructions and mix in chopped herbs.
  2. 2. Season seabass loins with salt and pepper and steam for 10-12 minutes.
  3. 3. Serve seabass over herbed quinoa for a complete meal.

Zesty Cilantro Lime Steamed Seabass

A zesty and refreshing dish featuring steamed seabass with a cilantro lime sauce, ideal for a healthy dinner.

Ingredients
  • 2 seabass loins
  • 1/4 cup fresh cilantro (chopped)
  • Juice of 2 limes
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Mix cilantro, lime juice, olive oil, salt, and pepper in a bowl.
  2. 2. Steam seabass loins for 10-12 minutes until cooked through.
  3. 3. Drizzle the cilantro lime sauce over the fish before serving.

Mediterranean Stuffed Steamed Seabass

A delightful dish where seabass loins are stuffed with a mixture of spinach, feta, and sun-dried tomatoes, then steamed to perfection.

Ingredients
  • 2 seabass loins
  • 1 cup fresh spinach (chopped)
  • 1/4 cup feta cheese (crumbled)
  • 1/4 cup sun-dried tomatoes (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Mix spinach, feta, and sun-dried tomatoes in a bowl and season with salt and pepper.
  2. 2. Stuff the mixture into the seabass loins and secure with toothpicks.
  3. 3. Steam for 12-15 minutes until the fish is cooked through.

Frequently Asked Questions (FAQ)

What are the health benefits of eating seabass?

Seabass is rich in omega-3 fatty acids, protein, and essential vitamins, promoting heart health and muscle repair.

How should I cook seabass for the best flavor?

Steaming seabass preserves its delicate flavor and moisture, making it a preferred cooking method.

Is seabass safe to eat during pregnancy?

Yes, but it should be consumed in moderation due to potential mercury content.

What is the best way to store cooked seabass?

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

Can I freeze seabass?

Yes, raw or cooked seabass can be frozen for up to 3 months.

What are some good side dishes for seabass?

Pair seabass with steamed vegetables, quinoa, or a fresh salad for a balanced meal.

How can I tell if seabass is fresh?

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

What are the nutritional values of seabass?

Seabass is low in calories, high in protein, and contains essential vitamins and minerals.

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