Oven-baked Branzino
Oven-baked sea bass is a lean and flavorful fish, perfect for a balanced diet. It provides a notable amount of high-quality protein, essential for tissue repair and maintenance. This dish contains healthy fats with low saturated fat content, along with omega-3 fatty acids that support heart health. It also offers B vitamins and minerals like potassium and phosphorus, contributing to energy metabolism and bone strength.
Macro Impact
A Serving (454 g) of Oven-baked Branzino contains 523 calories, 45 g of protein, 7 g of carbohydrates, and 35 g of fat.
Calorie Burn
How long would it take to burn off 523 calories?
- Walking3.5 mph, moderate pace93 min
- YogaModerate effort, gentle pace133 min
- SwimmingFreestyle, moderate effort69 min
- Biking12–14 mph, moderate effort50 min
- StairsStair climbing, moderate pace66 min
- Running5 mph (12 min/mile)48 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (454 g)
Carbohydrates
- Carbohydrates7 / 313 g(2%)
- Dietary Fiber2 / 38 g(5%)
- Soluble Fiber1 g
- Insoluble Fiber1 g
- Total Sugars5 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat35 / 83 g(42%)
- Saturated Fat5 / 25 g(20%)
- Trans Fat0 g
- Monounsaturated Fat23 g
- Polyunsaturated Fat7 g
- Cholesterol70 / 300 mg(23%)
- Omega-32 g
- Omega-63.5 g
- Omega-922 g
- Oleic Acid22 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid1.9 g
- Caprylic Acid0 g
- Linoleic Acid3.5 g
- Myristic Acid0.1 g
- Palmitic Acid3 g
- Linolenic Acid0 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.3 g
- Docosahexaenoic Acid (DHA)0.7 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0.1 g
- Eicosapentaenoic Acid (EPA)0.8 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein45 / 56 g(80%)
Amino Acids
- Lysine2.1 g
- Serine0.9 g
- Valine1.1 g
- Alanine1 g
- Cystine0.2 g
- Cysteine0.3 g
- Proline1 g
- Taurine150 mg
- Arginine1.5 g
- Histidine0.7 g
- Threonine1 g
- Isoleucine1.2 g
- Methionine0.7 g
- Tryptophan0.2 g
- Glutamic Acid4 g
- Aspartic Acid2.5 g
- Phenylalanine0.9 g
- Glycine1 g
- Leucine2 g
- Tyrosine0.9 g
Vitamins
- Vitamin A100 / 900 ug(11%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D5 / 15 ug(33%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K1 / 120 ug(1%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B123 / 2.4 ug(125%)
- Thiamin (B1)0.4 / 1.2 mg(33%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)5 / 16 mg(31%)
- Folate20 / 400 ug(5%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin10 / 30 ug(33%)
- Choline80 / 550 mg(15%)
Minerals
- Calcium30 / 1,000 mg(3%)
- Iron0.8 / 8 mg(10%)
- Magnesium30 / 420 mg(7%)
- Phosphorus250 / 700 mg(36%)
- Potassium500 / 3,400 mg(15%)
- Sodium300 / 2,300 mg(13%)
- Zinc1 / 11 mg(9%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.2 / 2.3 mg(9%)
- Selenium50 / 55 ug(91%)
- Iodine50 / 150 ug(33%)
- Chromium0 / 35 ug(0%)
- Molybdenum10 / 45 ug(22%)
- Chloride0 / 2,300 mg(0%)
Other
- Water330 / 3,700 g(9%)
- Caffeine0 mg
- Alcohol0 g
Sources
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