⏱ 30 min total

Seared Sea Bass with White Beans

Name: Seared Sea Bass with White Beans
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 5 oz Sea bass; ¼ dash Salt; ¼ dash Black pepper; ½ tbsp Olive oil; 1 clove Garlic; ½ tsp Thyme; ⅛ cup, chopped or sliced Cherry tomatoes; ³⁄₁₆ cup Chicken stock; ½ cup White beans; 1 cup Spinach; ½ tbsp Lemon juice; 1 tbsp Green olives

Per 1 serving · 391 g · 12 ingredients

Calories

391

20%
of a 2,000 cal day

Protein
38g
39% of calories
Carbs
33g
34% of calories
Fat
12g
27% of calories

Portion

✓ Protein-dense

At a glance

One serving of Seared Sea Bass with White Beans (391 g) has 391 calories, with 38 g of protein, 33 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (39% of calories). It is high in protein (76% DV), dietary fiber (27% DV) and Vitamin A (24% DV). Keep an eye on cholesterol, which provides 20% of the daily value.

Per 100 g

100cal

low energy density

Protein per 100 cal

9.7g

Net carbs

25g

carbs minus fiber

Fiber

7.7g

2 g sugar

High in

20%+ of the daily value

Protein76%
Dietary fiber27%
Vitamin A24%
Vitamin D53%
Vitamin E28%
Vitamin K129%

Good source of

10–19% of the daily value

Vitamin C18%
Vitamin B1218%
Choline18%
Calcium16%

Watch

20%+ of the daily value

Cholesterol20%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Heat a large nonstick skillet over medium-high heat.
2
Season the fish salt and pepper. Add half of the oil to the skillet and swirl to coat.
3
Cook the fish for about 3 minutes on each side until an internal temperature of 145°F is reached. Remove the fish from the pan and lightly tent with foil to keep warm.
4
In the same skillet, heat the remaining oil over medium-high heat. Add the garlic and cook, stirring often, until light golden brown, about 1 minute. Stir in the thyme and tomatoes, cooking until heated through, about 1 minute.
5
Add the stock and beans to the skillet and bring to a simmer. Add the spinach in batches, tossing gently until wilted.
6
Stir in the lemon juice, olives, and salt and pepper to taste.
7
Divide the bean mixture among shallow bowls and nestle a fish fillet into each bowl.

Vitamins & minerals

Amounts for 1 serving (391 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	218 μg	24%
Vitamin C	16 mg	18%
Vitamin D	8 μg	53%
Vitamin E	4 mg	28%
Vitamin K	155 μg	129%
Thiamine	0.3 mg	26%
Riboflavin (B2)	0.3 mg	21%
Niacin	3 mg	22%
Vitamin B6	1 mg	60%
Folate (B9)	158 μg	39%
Vitamin B12	0.4 μg	18%
Pantothenic acid	1 mg	27%
Choline	100 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	155 mg	16%
Iron	6 mg	69%
Potassium	1,246 mg	27%
Magnesium	155 mg	37%
Phosphorus	431 mg	62%
Zinc	2 mg	21%
Copper	0.4 mg	48%
Manganese	1 mg	46%
Selenium	56 μg	101%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	23 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	1,820 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0.2 g	—
Fluoride	1 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	579 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	66 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	1 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	8 μg	—

Burning 391 calories

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

74min
Walking (3.5 mph)
47min
Cycling (moderate)
33min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Seared Sea Bass with White Beans?

One serving of Seared Sea Bass with White Beans (1 serving) has 391 calories, which works out to 100 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Seared Sea Bass with White Beans high in protein?

Yes. It has 38 g of protein per serving, and 39% of its calories come from protein (9.7 g of protein per 100 calories).

Are Seared Sea Bass with White Beans keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 34% 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 Sea Bass with White Beans?

355 mg per serving.

How much sugar is in Seared Sea Bass with White Beans?

2 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 (391 g)

Calories391

% Daily Value*

Total fat 12g	15%
Saturated fat 2.1g	10%
Trans fat 0g
Cholesterol 59mg	20%
Sodium 355mg	15%
Total carbohydrate 33g	12%
Dietary fiber 7.7g	27%
Total sugars 2g
Protein 38g

* 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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