⏱ 45 min total

Sea Bass in Papillote

Name: Sea Bass in Papillote
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¾ tbsp Olive oil; ½ cloves, minced Garlic; 4 oz Sea bass; 2 tsp Thyme; ⅜ tbsp, drained Capers; ¹⁄₁₆ tsp Black pepper; 3 cherry tomato Cherry tomatoes; ³⁄₁₆ tsp Salt; ¼ fruit without seeds Lemon

Per 1 serving · 209 g · 9 ingredients

Calories

219

11%
of a 2,000 cal day

Protein
22g
39% of calories
Carbs
6g
11% of calories
Fat
13g
50% of calories

Portion

✓ Protein-dense

At a glance

One serving of Sea Bass in Papillote (209 g) has 219 calories, with 22 g of protein, 6 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (44% DV), Vitamin C (34% DV) and Vitamin D (42% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g

105cal

low energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

2.3g

1.4 g sugar

High in

20%+ of the daily value

Protein44%
Vitamin C34%
Vitamin D42%
Vitamin B642%
Phosphorus34%
Selenium76%

Good source of

10–19% of the daily value

Vitamin E18%
Thiamine14%
Riboflavin (B2)13%
Niacin14%
Vitamin B1214%
Pantothenic acid19%

Watch

20%+ of the daily value

Sodium26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min

1
Cut tomatoes in half. Cut lemon into 8 thin round slices.
2
Put oven rack in middle position and preheat oven to 400F. Line a large baking sheet with foil, then drizzle with 1 tablespoon oil.
3
Pat fish dry and sprinkle both sides with salt and pepper. Arrange fillets, skin sides down, in 1 layer in center of foil on baking sheet and slide 2 lemon slices under each fillet. Arrange 2 thyme sprigs on top of each fillet.
4
Heat remaining 2 tablespoons oil in a 10-inch heavy skillet over moderately high heat until hot but not smoking, then saut garlic, stirring occasionally, until pale golden, about 30 seconds. Add tomatoes and a pinch of salt and saut, stirring occasionally, until tomatoes are softened, about 1 minute. Stir in capers.
5
Spoon hot tomato mixture over fish, then cover with another sheet of foil, tenting it slightly over fish, and crimp edges together tightly to seal.
6
Bake until fish is just cooked through, 12 to 15 minutes (depending on thickness of fish); check by removing from oven and carefully lifting up a corner of top sheet of foil, pulling up sides of bottom sheet to keep liquid from running out. If fish is not cooked through, reseal foil and continue to bake, checking every 3 minutes.
7
Transfer fillets with lemon slices to plates using a spatula (be careful not to tear foil underneath) and spoon tomatoes and juices over top. Serve immediately, discarding thyme before eating.

Vitamins & minerals

Amounts for 1 serving (209 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	78 μg	9%
Vitamin C	31 mg	34%
Vitamin D	6 μg	42%
Vitamin E	3 mg	18%
Vitamin K	11 μg	9%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.2 mg	13%
Niacin	2 mg	14%
Vitamin B6	1 mg	42%
Folate (B9)	15 μg	4%
Vitamin B12	0.3 μg	14%
Pantothenic acid	1 mg	19%
Choline	73 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	44 mg	4%
Iron	1 mg	14%
Potassium	469 mg	10%
Magnesium	60 mg	14%
Phosphorus	241 mg	34%
Zinc	1 mg	6%
Copper	0.1 mg	14%
Manganese	0.1 mg	6%
Selenium	42 μg	76%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	52 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	278 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0.2 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1,312 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	52 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 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	6 μg	—

Burning 219 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

42min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
31min
Swimming laps

Common questions

How many calories are in Sea Bass in Papillote?

One serving of Sea Bass in Papillote (1 serving) has 219 calories, which works out to 105 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Sea Bass in Papillote high in protein?

Yes. It has 22 g of protein per serving, and 39% of its calories come from protein (10 g of protein per 100 calories).

Is Sea Bass in Papillote keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sea Bass in Papillote?

596 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sea Bass in Papillote?

1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (209 g)

Calories219

% Daily Value*

Total fat 13g	16%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 47mg	15%
Sodium 596mg	26%
Total carbohydrate 6g	2%
Dietary fiber 2.3g	8%
Total sugars 1.4g
Protein 22g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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