⏱ 33 min total

Seared Chilean Sea Bass with Sesame Spinach

Name: Seared Chilean Sea Bass with Sesame Spinach
Prep time: 18 min
Cook time: 15 min
Total time: 33 min
Yield: 1 serving
Ingredients: 4 oz Sea bass; ¼ tsp Fish sauce; ¼ tsp Lemon juice; ¼ dash Salt; ¼ dash Black pepper; ¾ tsp Sesame oil; ½ tbsp Lime juice; ¼ tbsp Ginger root; ½ tbsp Fish sauce; ½ tbsp Rice wine vinegar; ⅜ tsp Agave syrup; ¾ tsp Sesame oil; ¼ tbsp Olive oil; 1 tsp Sambal oelek; ¼ package (10 oz) Spinach; ⅜ tsp Sesame seeds

Per 1 serving · 232 g · 16 ingredients

Calories

241

12%
of a 2,000 cal day

Protein
24g
39% of calories
Carbs
6.8g
11% of calories
Fat
13g
49% of calories

Portion

✓ Protein-dense

At a glance

One serving of Seared Chilean Sea Bass with Sesame Spinach (232 g) has 241 calories, with 24 g of protein, 6.8 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (47% DV), Vitamin A (43% DV) and Vitamin C (27% DV). Keep an eye on sodium, which provides 51% of the daily value.

Per 100 g

104cal

low energy density

Protein per 100 cal

9.8g

Net carbs

carbs minus fiber

Fiber

1.7g

3.1 g sugar

High in

20%+ of the daily value

Protein47%
Vitamin A43%
Vitamin C27%
Vitamin D42%
Vitamin E20%
Vitamin K289%

Good source of

10–19% of the daily value

Thiamine14%
Niacin16%
Vitamin B1216%
Pantothenic acid18%
Choline15%
Calcium10%

Watch

20%+ of the daily value

Sodium51%

Ingredients

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

Directions

Prep 18 minCook 15 min

1
Wash and pat dry the sea bass fillets. Drizzle with fish sauce and lemon juice, then season with salt and pepper to taste on both sides.
2
Heat a pan over medium-high heat. Add one-third of the sesame oil. When hot, add sea bass fillets in a single layer. Cook for 4-6 minutes per side until browned and cooked through.
3
In a small bowl, whisk together lime juice, minced ginger, fish sauce, rice vinegar, agave, half of the remaining sesame oil, olive oil, and sambal oelek to make the sauce.
4
Remove the cooked fish from the pan and drain on paper towels. In the same pan, cook the spinach in the remaining sesame oil until just wilted, about 1-2 minutes.
5
To plate, divide the spinach onto plates, sprinkle with sesame seeds, top with the sea bass, and drizzle with the sauce.

Vitamins & minerals

Amounts for 1 serving (232 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	386 μg	43%
Vitamin C	25 mg	27%
Vitamin D	6 μg	42%
Vitamin E	3 mg	20%
Vitamin K	347 μg	289%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.3 mg	21%
Niacin	3 mg	16%
Vitamin B6	1 mg	50%
Folate (B9)	151 μg	38%
Vitamin B12	0.4 μg	16%
Pantothenic acid	1 mg	18%
Choline	85 mg	15%

Minerals

Nutrient	Amount	% Daily Value
Calcium	99 mg	10%
Iron	3 mg	32%
Potassium	739 mg	16%
Magnesium	126 mg	30%
Phosphorus	265 mg	38%
Zinc	1 mg	9%
Copper	0.2 mg	18%
Manganese	1 mg	30%
Selenium	43 μg	79%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	3,997 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.5 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0.2 g	—
Fluoride	0 μg	—
Fructose	0.2 g	—
Galactose	0.1 g	—
Glucose	0.1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	53 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	1 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	6 μg	—

Burning 241 calories

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

46min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in Seared Chilean Sea Bass with Sesame Spinach?

One serving of Seared Chilean Sea Bass with Sesame Spinach (1 serving) has 241 calories, which works out to 104 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Seared Chilean Sea Bass with Sesame Spinach high in protein?

Yes. It has 24 g of protein per serving, and 39% of its calories come from protein (9.8 g of protein per 100 calories).

Is Seared Chilean Sea Bass with Sesame Spinach keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 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 Seared Chilean Sea Bass with Sesame Spinach?

1167 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Seared Chilean Sea Bass with Sesame Spinach?

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

Nutrition Facts

Serving size1 serving (232 g)

Calories241

% Daily Value*

Total fat 13g	17%
Saturated fat 2.1g	11%
Trans fat 0g
Cholesterol 47mg	15%
Sodium 1,167mg	51%
Total carbohydrate 6.8g	2%
Dietary fiber 1.7g	6%
Total sugars 3.1g
Protein 24g

* 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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