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Sea bass is a lean fish, which is a source of beneficial omega-3 fatty acids, vitamin D, selenium and vitamin B6. However, perch also contains significant amounts of mercury, so its consumption should be limited by pregnant women, breastfeeding women and young children. Learn about the nutritional and he alth benefits of perch and try grilled perch recipes in baked vegetables.

Sea Bassis a fish that has numerouspropertieshe alth andnutritional value . Sea bass is an excellent source of wholesome protein, so it can be successfully consumed interchangeably with animal meat. Contains exogenous amino acids that are not produced in the body:

  • lysine (1.69 g / 100 g)
  • leucine (1.49 g / 100 g)
  • valine (0.95 g / 100 g)
  • isoleucine (0.85 g / 100 g)
  • threonine (0.81 g / 100 g)

In 100 g of meat, sea bass contains only 2 g of fat, the majority of which are polyunsaturated fatty acids valuable for he alth. In the perch we can also find the content of omega-3 fatty acids, including DHA, which is 0.43 g in 100 g, extremely high for a lean fish. stimulates the growth of nerve cells, is a component of suppositories and retinal rods, thus contributing to proper vision.

Sea Bass: He alth Properties and Nutrition Facts

Sea bass is a rich source of selenium (covers 66% of the daily requirement for this ingredient), vitamin D (37% of the daily requirement) and vitamin B6 (31% of the daily requirement). Selenium is a component of enzymes, so it has a number of functions in the body, including participates in the metabolic processes of the cell, protects against free radicals, participates in the metabolism of thyroid hormones. It also increases immunity, and may also reduce the risk of cancer.

Vitamin D, in addition to participating in bone metabolic processes, also participates in immunological, anti-carcinogenic and cardioprotective processes. In addition, vitamin D is used in the treatment of skin diseases, cardiovascular diseases and in the prevention and treatment of depression.

In turn, vitamin B6 participates in the synthesis of hormones and enzymes and is necessary for the production of hemoglobin, it affects blood pressure, heart function, proper functioning of the nervous system and is involved in the formation ofantibodies.

Fish - which is worth eating and avoiding

Sea bass - nutritional value in 100 g of the product

Energy value97 kcal
Protein18.4 g
Fats2.0 g
Saturated fat0.51 g
Monounsaturated fat0.42 g
Polyunsaturated fat0.74 g
Including omega-30.67 g (DHA 0.43 g)
Cholesterol41 mg
Potassium256 mg (5% of the RDA for an adult)
Sodium68 mg (5%)
Phosphorus194 mg (28%)
Iron0.29 mg (3%)
Selenium36.5 µg (66%)
Calcium10 mg (1%)
Magnesium41 mg (10%)
Vitamin B60.4 mg (31%)
Vitamin B120.3 µg (13%)
Vitamin D35.6 µg (37%)
Vitamin A

46 µg (5%)

Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2012

Sea bass: is it he althy?

Due to the high content of polyunsaturated fatty acids, sea bass is recommended for prophylaxis:

  • atherosclerosis
  • rheumatoid arthritis
  • asthma
  • allergy
  • cardiovascular diseases

It is worth remembering that increasing the consumption of polyunsaturated fatty acids is associated with a reduction in the ability of platelets to aggregate, and thus - reducing the likelihood of blood clots and lowering the body's response to pathogens, toxins and tissue damage.


Sea bass - can you eat when pregnant?

Sea bass is heavily contaminated with mercury compounds, therefore it is recommended to limit its consumption by pregnant women, breastfeeding women and young children. Mercury compounds cross the blood-placenta barrier and into the milk of nursing mothers and can cause damage to the central nervous system.

Sea bass - how to choose a good perch?

The sea bass available on the market is both a fish from a natural environment andfrom breeding. When buying a fish, it is worth paying attention to its origin and buying perch from the waters of the North Sea, Irish Sea, Portuguese waters and French inland waters, because its stocks in these areas are relatively constant. And let us not buy perch from the North-East Atlantic, whose overfishing in this area is contributing to the extinction of the species, or for breeding perch, because the farming methods are harmful to the environment. Sea bass should not be consumed every day.

Sea bass - how to prepare a perch?

Sea bass meat is white and characterized by juiciness and a delicate flavor. They can be prepared in many ways, but to emphasize its delicate taste, it is best to choose traditional or steaming, grilling and baking. Both sea bass carcasses and fillets are available on the market.

Sea bass goes perfectly with vegetables - baked and grilled, with vegetable pureé or in vegetable sauces. In addition, it can be served sweet with cranberry-lemon, orange or mango sauce. Sea bass grilled in a pan with vegetables from water or vegetable salads is also a tasty proposition for serving the fish. It is also worth trying the sea bass carcasses - after cleaning and washing, stuff them with lemon, parsley or basil pesto and bake them in the oven. Grilled sea bass carcasses rubbed with sea s alt and olive oil also taste great. You can also add fresh herbs, such as rosemary sprigs. Prepared fish in this way should be served on baked, grilled or blanched vegetables.

This will be useful to you

Recipe for grilled sea bass on baked sweet potatoes


  • 1 sea bass carcass gutted
  • 15 g olive oil
  • 200 g sweet potatoes
  • fresh basil
  • 1 clove of garlic
  • a handful of ground almonds
  • s alt
  • pepper

Preparation method:

Wash, dry and cut the carcass on both sides. Rub with sea s alt and olive oil. During this time, heat the grill pan. Grill the fish for 5 to 7 minutes on each side until it is crispy. Meanwhile, prepare the pesto - peel the garlic, basil, garlic, almonds, olive oil and blend it all. Season the pesto to taste with s alt and pepper. Stuff the pesto carcass. Serve with baked sweet potatoes.

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