Super source
Protein
20.0 g · 40% DV target
A prized saltwater fish with a delicate, flaky texture and mild sweetness, sea bass serves as a versatile lean protein that bridges the gap between white fish and oilier species.
Sea bass provides a significant amount of EPA and DHA (long-chain omega-3 fatty acids), which are well-established for supporting heart health and child development .16
Because it is a lean fish, sea bass offers these essential fats with fewer calories than oily fish like salmon or mackerel, though it contains lower total omega-3 concentrations per serving .67
Major health institutions, including the NHS, recommend limiting consumption of sea bass to no more than two portions per week for certain populations, such as pregnant or lactating women, due to the potential for pollutant accumulation .8
The specific fatty acid profile of sea bass can vary depending on its origin, as the diet of aquacultured (farmed) fish directly influences the final nutrient composition of the fillet .24
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
20.0 g · 40% DV target
0.02 g · 2% DV target
Not a benefit — best kept low
1.59 g · Top 4% of fish & seafood
1.11 g · Top 15% of fish & seafood
0.97 g · 388% DV target
43.9 μg · 5% DV target
Seasonality has not been estimated for this ingredient yet.
Store in the coldest part of the fridge, ideally on ice.
Wrap tightly to prevent freezer burn.
Impact varies significantly between wild-caught and closed-containment farmed sources.
The European sea bass was the first marine species to be commercially farmed in Europe, a development that significantly altered its availability and price point in the late 20th century.