Looking for a healthy and delicious seafood option? Look no further than steamed or poached sea bass! One fillet of this flavorful fish contains just 125 calories, making it a low-calorie option for those watching their waistline.

But the benefits of sea bass go beyond calorie count. It is also a great source of protein, with 28 grams per serving, and is rich in vitamins and minerals such as vitamin B12, selenium, and potassium.

In this article, we'll explore the nutritional profile and health benefits of sea bass fillet, provide tips on how to select and prepare the perfect fillet, and offer serving suggestions and wine pairings to elevate your dining experience.

Nutritional Profile of Sea Bass Fillet

Sea bass fillet is a nutrient-dense food that is low in calories and high in protein. A 6-1/2 inch by 2-1/2 inch by 3/8 inch fillet contains just 125 calories, but offers a whopping 28 grams of protein! In addition to its high protein content, sea bass fillet is a great source of vitamins and minerals. It is particularly rich in vitamin B12, selenium, and potassium. Sea bass fillet is also a good source of omega-3 fatty acids, which have been linked to reduced inflammation and improved heart health.

Calories in a Steamed or Poached Sea Bass Fillet

As previously mentioned, a 6-1/2 inch by 2-1/2 inch by 3/8 inch sea bass fillet contains just 125 calories. However, the cooking method can impact the calorie count slightly. Steaming or poaching sea bass are both low-calorie cooking methods that do not require added fats or oils. This means that the calorie count of a steamed or poached sea bass fillet will remain relatively constant. However, if you choose to fry or bake your sea bass, the calorie count will increase significantly. For example, a fried sea bass fillet can contain up to 400 calories or more!

Health Benefits of Sea Bass Fillet

Sea bass fillet is a great choice for those looking to improve their health. In addition to being low in calories and high in protein, it is also rich in vitamins and minerals that are essential for optimal health. Eating sea bass fillet may also have a protective effect on the heart. The omega-3 fatty acids found in sea bass have been shown to reduce inflammation and improve cholesterol levels, both of which are key factors in heart disease. Finally, sea bass fillet is a good source of selenium, a mineral that has been linked to reduced risk of certain cancers and improved thyroid function.

How to Select the Perfect Sea Bass Fillet

When selecting sea bass fillet, look for firm, shiny fish with a mild fishy smell. Avoid fillets that are discolored or have an overly fishy odor. Fresh sea bass fillet should have a bright, clear eye and firm, pinkish flesh. If the eyes are cloudy or the flesh is soft, the fish is not fresh. If you are unsure about how to select the perfect sea bass fillet, ask your fishmonger for advice or purchase pre-packaged fillets from a reputable source.

Preparing Sea Bass Fillet for Steaming or Poaching

Before steaming or poaching sea bass fillet, it is important to remove any scales, bones, or skin. Rinse the fillet under cool water and pat dry with paper towels. To remove the skin, use a sharp knife to make a small incision at the edge of the fillet. Hold the skin with one hand and use the knife to gently pull the flesh away from the skin with the other hand. Repeat this process until all of the skin has been removed. To remove any remaining bones, use a pair of fish tweezers or pliers to gently pull them out of the fillet. Be sure to remove all bones before cooking!

Steaming Sea Bass Fillet: A Step-by-Step Guide

Steaming is a simple and healthy way to cook sea bass fillet, as it does not require added fats or oils. Here is a step-by-step guide to steaming sea bass fillet: 1. Fill a large pot with 1-2 inches of water and bring to a boil. 2. Place a steamer basket in the pot and arrange the sea bass fillet on top.

Poaching Sea Bass Fillet: A Step-by-Step Guide

Poaching allows you to infuse sea bass fillet with flavor without adding any extra calories. Here is a step-by-step guide to poaching sea bass fillet: 1. In a large pot, combine water, white wine, herbs, and aromatics such as garlic and shallots. 2. Bring the liquid to a simmer and add the sea bass fillet. Cover the pot and simmer for 5-7 minutes or until the fish is cooked through.

Serving Suggestions for Steamed or Poached Sea Bass Fillet

Steamed or poached sea bass fillet is delicious on its own, but can also be served with a variety of sides and sauces. Here are a few suggestions: - Serve with a side of steamed vegetables, such as broccoli or asparagus. - Drizzle with a light sauce, such as lemon butter or white wine sauce.

Pairing Sea Bass Fillet with Wine or Other Beverages

Sea bass fillet pairs well with a variety of wines and other beverages. Here are a few suggestions: - Chardonnay: The buttery flavor of chardonnay complements the mild flavor of sea bass fillet. - Sauvignon Blanc: The crisp acidity of sauvignon blanc cuts through the richness of the fish.

Other Delicious Sea Bass Fillet Recipes

Looking for more ways to enjoy sea bass fillet? Here are a few recipe ideas to try: - Grilled sea bass fillet with lemon and herbs - Sea bass ceviche with lime and cilantro