⏱ 17 min totalSea Bass with Brazil Nuts, Kale, and Pomegranate
Per 1 serving · 329 g · 9 ingredients
of a 2,000 cal day
- Protein30g23% of calories
- Carbs19g15% of calories
- Fat36g62% of calories
At a glance
One serving of Sea Bass with Brazil Nuts, Kale, and Pomegranate (329 g) has 497 calories, with 30 g of protein, 19 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (61% DV), dietary fiber (26% DV) and Vitamin A (46% DV). Keep an eye on saturated fat, which provides 36% of the daily value.
High in
20%+ of the daily value
- Protein61%
- Dietary fiber26%
- Vitamin A46%
- Vitamin C189%
- Vitamin D42%
- Vitamin E42%
Good source of
10–19% of the daily value
- Vitamin B1214%
- Choline17%
- Calcium19%
Watch
20%+ of the daily value
- Saturated fat36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
4 oz Sea bass- 🥄½ dash Salt
½ dash Black pepper
1 cup, chopped Kale
2 spear Broccoli
⅛ cup arils (seed/juice sacs) Pomegranate
1 oz (6 kernels) Brazil nuts
½ pepper Red chili pepper
Directions
- 1
Bring a saucepan of water to a boil.
- 2
Meanwhile, heat half of the olive oil in a frying pan over medium-high heat. Season the sea bass with salt and pepper.
- 3
When the oil is hot, carefully lay the fish in the pan, skin side down. Cook, without turning, for 2-3 minutes, then carefully flip it over. Remove the pan from the heat and let the fish finish cooking in the residual heat.
- 4
Drop the kale and broccoli into the boiling water and simmer for 2 minutes. Drain in a sieve or colander, then rinse under cold running water.
- 5
Transfer the vegetables to a bowl and add the rest of the olive oil, pomegranate seeds, brazil nuts, and chili pepper. Gently toss everything together.
- 6
Pile the vegetables onto a plate, place the fish on top, and serve. Enjoy!
Vitamins & minerals
Amounts for 1 serving (329 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 417 μg | 46% |
| Vitamin C | 170 mg | 189% |
| Vitamin D | 6 μg | 42% |
| Vitamin E | 6 mg | 42% |
| Vitamin K | 550 μg | 459% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 68% |
| Folate (B9) | 159 μg | 40% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 93 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 192 mg | 19% |
| Iron | 3 mg | 35% |
| Potassium | 1,126 mg | 24% |
| Magnesium | 205 mg | 49% |
| Phosphorus | 545 mg | 78% |
| Zinc | 2 mg | 22% |
| Copper | 2 mg | 183% |
| Manganese | 1 mg | 44% |
| Selenium | 587 μg | 1,068% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 60 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 4,315 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.5 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 1 g | — |
| Retinol | 52 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 6 μg | — |
Burning 497 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 60minCycling (moderate)
- 41minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Sea Bass with Brazil Nuts, Kale, and Pomegranate?
One serving of Sea Bass with Brazil Nuts, Kale, and Pomegranate (1 serving) has 497 calories, which works out to 151 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Sea Bass with Brazil Nuts, Kale, and Pomegranate high in protein?
It provides a solid 30 g of protein per serving (61% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sea Bass with Brazil Nuts, Kale, and Pomegranate keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 15% 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 with Brazil Nuts, Kale, and Pomegranate?
204 mg per serving.
How much sugar is in Sea Bass with Brazil Nuts, Kale, and Pomegranate?
7.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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