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Steamed Seabass Tail
Fish
Nutri-ScoreA

Steamed Seabass Tail

Dicentrarchus labrax

Clinical Encyclopedia

Steamed seabass tail is a lean source of protein, rich in essential nutrients, particularly omega-3 fatty acids, which are beneficial for heart health and cognitive function.

Also known as:
European seabassBranzino
Scientific NameDicentrarchus labrax
Region of OriginMediterranean Sea
Popular Comparisons:
Steamed Seabass Tail VS Alaska Plaice FilletSteamed Seabass Tail VS Albacore TunaSteamed Seabass Tail VS Albacore White TunaSteamed Seabass Tail VS Albacore White Tuna LoinSteamed Seabass Tail VS Amberjack Yellowtail FilletSteamed Seabass Tail 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 D2 µg (13%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in high-quality protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that help reduce inflammation and support cardiovascular health.
✓A good source of vitamins B12 and D, which are crucial for energy metabolism and bone health.
✓Low in calories and carbohydrates, making it an excellent choice 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 preserve its delicate flavor and nutritional content. 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 in the coldest part of the refrigerator and consume within 1-2 days of purchase. For longer storage, freeze it.

Myths vs Realities

MythSeabass is high in mercury and should be avoided entirely.
RealityWhile seabass can contain mercury, moderate consumption is generally safe for most people.
MythAll fish are the same in terms of health benefits.
RealityDifferent fish have varying levels of omega-3s and nutrients; seabass is particularly beneficial.
MythYou can only eat seabass if it's fresh.
RealityFrozen seabass can be just as nutritious as fresh, provided it is properly handled.

Healthy Recipes

Lemon Herb Steamed Seabass Tail

This dish features seabass tail delicately steamed with fresh herbs and zesty lemon, creating a light and refreshing meal.

Ingredients
  • 2 seabass tails
  • 1 lemon (sliced)
  • 2 sprigs of fresh dill
  • 2 sprigs of fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. Place the seabass tails on a steaming plate and season with salt and pepper.
  2. 2. Lay 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.

Mediterranean Quinoa Bowl with Steamed Seabass

A nutritious quinoa bowl topped with steamed seabass, cherry tomatoes, olives, and a drizzle of olive oil for a Mediterranean flair.

Ingredients
  • 2 seabass tails
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes (halved)
  • 1/2 cup black olives (sliced)
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Rinse quinoa and cook it in vegetable broth according to package instructions.
  2. 2. Steam the seabass tails for 10-12 minutes until cooked through.
  3. 3. In a bowl, combine quinoa, cherry tomatoes, olives, and olive oil, then top with the steamed seabass.

Asian-Inspired Steamed Seabass with Ginger Soy Sauce

This dish combines steamed seabass with a fragrant ginger soy sauce, served over a bed of steamed bok choy.

Ingredients
  • 2 seabass tails
  • 2 tbsp soy sauce
  • 1 tbsp grated ginger
  • 1 clove garlic (minced)
  • 2 bok choy (halved)
  • 1 tsp sesame oil
Instructions
  1. 1. Mix soy sauce, ginger, garlic, and sesame oil in a small bowl.
  2. 2. Steam the bok choy for 3-4 minutes until tender, then set aside.
  3. 3. Steam the seabass tails for 10-12 minutes, then drizzle with the ginger soy sauce and serve over bok choy.

Steamed Seabass with Avocado Salsa

A vibrant dish featuring steamed seabass topped with a refreshing avocado salsa, perfect for a light lunch or dinner.

Ingredients
  • 2 seabass tails
  • 1 avocado (diced)
  • 1/2 red onion (finely chopped)
  • 1 lime (juiced)
  • 1/4 cup cilantro (chopped)
  • Salt to taste
Instructions
  1. 1. Steam the seabass tails for 10-12 minutes until cooked through.
  2. 2. In a bowl, combine avocado, red onion, lime juice, cilantro, and salt to make the salsa.
  3. 3. Serve the steamed seabass topped with the avocado salsa.

Spicy Steamed Seabass with Mango Salsa

This dish features steamed seabass with a kick, complemented by a sweet and spicy mango salsa for a tropical twist.

Ingredients
  • 2 seabass tails
  • 1 mango (diced)
  • 1 jalapeño (finely chopped)
  • 1/2 red bell pepper (diced)
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. Steam the seabass tails for 10-12 minutes until flaky.
  2. 2. In a bowl, mix mango, jalapeño, red bell pepper, lime juice, and salt to create the salsa.
  3. 3. Serve the seabass topped with the mango salsa.

Coconut Curry Steamed Seabass

A fragrant coconut curry sauce pairs beautifully with steamed seabass, served over jasmine rice for a complete meal.

Ingredients
  • 2 seabass tails
  • 1 can coconut milk
  • 2 tbsp red curry paste
  • 1 cup jasmine rice
  • 2 cups water
  • Fresh basil for garnish
Instructions
  1. 1. Cook jasmine rice in water according to package instructions.
  2. 2. In a saucepan, combine coconut milk and red curry paste, heating until simmering.
  3. 3. Steam the seabass tails for 10-12 minutes, then serve over rice with coconut curry sauce and garnish with fresh basil.

Garlic and Lemon Steamed Seabass with Asparagus

Steamed seabass infused with garlic and lemon, served alongside tender asparagus for a healthy and elegant meal.

Ingredients
  • 2 seabass tails
  • 2 cloves garlic (sliced)
  • 1 lemon (juiced)
  • 1 bunch asparagus (trimmed)
  • Salt and pepper to taste
Instructions
  1. 1. Steam the asparagus for 5-7 minutes until tender.
  2. 2. Place seabass tails on a steaming plate, top with garlic slices, and drizzle with lemon juice.
  3. 3. Steam for 10-12 minutes, then serve with asparagus.

Herbed Steamed Seabass with Sweet Potato Mash

A wholesome dish featuring steamed seabass paired with creamy sweet potato mash, seasoned with fresh herbs.

Ingredients
  • 2 seabass tails
  • 2 sweet potatoes (peeled and cubed)
  • 2 tbsp butter
  • 1 tbsp fresh thyme
  • Salt and pepper to taste
Instructions
  1. 1. Steam the seabass tails for 10-12 minutes until cooked through.
  2. 2. Boil sweet potatoes until tender, then mash with butter, thyme, salt, and pepper.
  3. 3. Serve the seabass on a bed of sweet potato mash.

Steamed Seabass with Spinach and Feta

This dish features seabass steamed with fresh spinach and crumbled feta, creating a nutritious and flavorful meal.

Ingredients
  • 2 seabass tails
  • 2 cups fresh spinach
  • 1/4 cup feta cheese (crumbled)
  • 1 lemon (sliced)
  • Salt and pepper to taste
Instructions
  1. 1. Layer fresh spinach on a steaming plate, then place the seabass tails on top.
  2. 2. Season with salt and pepper, and top with lemon slices.
  3. 3. Steam for 10-12 minutes, then sprinkle with feta before serving.

Mediterranean Stuffed Steamed Seabass

Whole seabass tails are stuffed with a flavorful mixture of tomatoes, olives, and herbs, then steamed to perfection.

Ingredients
  • 2 seabass tails
  • 1/2 cup cherry tomatoes (diced)
  • 1/4 cup black olives (chopped)
  • 1 tbsp capers
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Mix tomatoes, olives, capers, olive oil, salt, and pepper in a bowl.
  2. 2. Stuff the mixture into the cavity of the seabass tails.
  3. 3. Steam for 12-15 minutes until the fish is cooked through and serve.

Frequently Asked Questions (FAQ)

What are the health benefits of eating seabass?

Seabass is rich in omega-3 fatty acids, which support heart health, and is a great source of protein and essential vitamins.

How should I cook seabass for the best flavor?

Steaming is recommended as it retains moisture and enhances the natural flavors without adding extra fat.

Is seabass safe to eat during pregnancy?

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

Can I eat seabass if I have a fish allergy?

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

What is the best way to store cooked seabass?

Store cooked seabass in an airtight container in the refrigerator and consume within 2-3 days.

How often can I eat seabass?

It is generally safe to eat seabass 1-2 times a week, considering mercury levels.

What are some side dishes that pair well with seabass?

Steamed vegetables, quinoa, or a fresh salad complement seabass well.

Is seabass sustainable?

Sustainability varies by source; check for certifications like MSC or ASC for responsible fishing practices.

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