⏱ 20 min totalPan Seared Chilean Sea Bass Recipe
Per 1 serving · 157 g · 7 ingredients
of a 2,000 cal day
- Protein17g31% of calories
- Carbs7.2g13% of calories
- Fat13g56% of calories
- ✓ Protein-dense
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Pan Seared Chilean Sea Bass Recipe (157 g) has 201 calories, with 17 g of protein, 7.2 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (33% DV), Vitamin C (47% DV) and Vitamin D (33% DV). Keep an eye on saturated fat and cholesterol, which provide 39% and 22% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Vitamin C47%
- Vitamin D33%
- Vitamin B634%
- Phosphorus26%
- Selenium57%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin A15%
- Thiamine10%
- Riboflavin (B2)10%
- Vitamin B1212%
- Pantothenic acid16%
Watch
20%+ of the daily value
- Saturated fat39%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Sea bass- 🥄½ dash Salt
½ dash Black pepper
1 tbsp Butter
1 cloves, minced Garlic
½ tsp, leaves Oregano
½ fruit without seeds Lemon
Directions
- 1
Pat the sea bass dry with paper towels. Season both sides with salt and pepper.
- 2
Add butter to a skillet over medium heat. Once melted, place the fish skin-side down and cook for 2-3 minutes.
- 3
Flip the fish and add lemon slices, garlic, and oregano to the skillet. Cook for an additional 3-5 minutes, or until the fish is flaky.
- 4
Remove the fish from the pan and pour the sauce over it. Serve.
Vitamins & minerals
Amounts for 1 serving (157 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 138 μg | 15% |
| Vitamin C | 43 mg | 47% |
| Vitamin D | 5 μg | 33% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 2 mg | 9% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 6 μg | 1% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 59 mg | 6% |
| Iron | 1 mg | 11% |
| Potassium | 318 mg | 7% |
| Magnesium | 44 mg | 10% |
| Phosphorus | 182 mg | 26% |
| Zinc | 0.5 mg | 4% |
| Copper | 0.2 mg | 19% |
| Manganese | 0.1 mg | 4% |
| Selenium | 32 μg | 57% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 28 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.4 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 134 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 201 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Pan Seared Chilean Sea Bass Recipe?
One serving of Pan Seared Chilean Sea Bass Recipe (1 serving) has 201 calories, which works out to 128 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Pan Seared Chilean Sea Bass Recipe high in protein?
Yes. It has 17 g of protein per serving, and 31% of its calories come from protein (8.3 g of protein per 100 calories).
Is Pan Seared Chilean Sea Bass Recipe keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pan Seared Chilean Sea Bass Recipe?
139 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pan Seared Chilean Sea Bass Recipe?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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