nutritional benefits of sea bass

Sea bass has several health benefits, providing omega-3s, protein, and essential micronutrients. If you want to know more about sea bass, read this article!

Bass is the most appetizing saltwater fish because of its delicious taste and firm flesh. It is a food ingredient that can be used in a variety of dishes and can be added to your diet regularly. In this article, we will introduce sea bass’s nutritional value, properties, and benefits.

It belongs to the light white fish along with herring, sea bass, skate, and cod, and is popular as a low-calorie food ingredient containing minerals and high-quality protein.

If you are curious about the nutritional characteristics and benefits of sea bass, please refer to the following article.

What is Sea Bass?

The perch ( Dicentrarchus labrax) is a marine predator belonging to the perch family, whose name is derived from ‘lupa’, which means wolf. It is famous as a high-quality food ingredient and is called ‘Nong-e’, ‘Kangda-gu’, and ‘Kuldaegi’ depending on the region.

The body length is between 10 cm and 1 m, and it has an elongated and robust silhouette . They can also weigh up to 14 kg, with females being larger than males.

The color of the back is grayish white, sometimes mixed with bluish, green or shiny black. The sides and belly are a lighter silvery white.

Its habitat is near sea level and is found in the Atlantic and Mediterranean. They are common in cliffs, rocky shores, harbors, wetlands, and estuaries.

The warm waters of the Mediterranean basin allow perch fishing all year round. A fish with almost no bones, it is loved by many gourmets because of its delicate flavor. The edible portion is estimated at 66%.

Various recipes for sea bass
Sea bass is valuable as a food ingredient with high utilization and contribution of various nutrients.

Nutritional Value of Sea Bass

Sea bass provides nutrients similar to other lean fish . It is the most consumed fish in many countries, accounting for 17% of total animal protein consumption in 2015. Let’s take a look at the nutritional content per 100g of product.

  • Calories : 84
  • Protein : 18g
  • Fat : 1.3g
  • Iron : 1.1mg
  • Iodine : 7µg
  • Magnesium : 26mg
  • Potassium : 340mg
  • Phosphorus : 410mg
  • Niacin : 6.7mg
  • Vitamin B12 : 4µg

Sea bass meat provides 1.3 g of fat and contains protein with high biological value . It is rich in phosphorus and potassium, and also provides adequate amounts of magnesium and iron.

The main vitamins provided by sea bass are niacin, B12 or cobalamin, the content of which exceeds that of other fish species. The vitamin B12 content is much higher than that of other animal foods such as cheese, eggs and red meat.

Characteristics and benefits of sea bass

The advantage of sea bass lies in its rich nutritional value as follows.

provide enough minerals

Sea bass provides several minerals that balance the body’s functions, such as:

  • Potassium: It is an electrolyte that helps muscle contraction and maintains a constant heart rate . It also allows nutrients to enter and exit cells and even helps flush out toxins from the body. Nerve function depends on adequate levels of potassium and other minerals.
  • Iron: It is a raw material for making hemoglobin , a protein that forms part of red blood cells and carries oxygen from the lungs to cells, and is also part of myoglobin that supplies oxygen to muscles. This mineral also produces hormones and connective tissue.
  • Phosphorus: Like calcium, it forms bones and teeth and produces proteins for tissue growth, repair and maintenance. It is also involved in carbohydrate and fat metabolism and serves as a form of energy storage.
  • Magnesium: Regulates the function of the muscles and nervous system and is involved in blood sugar levels and blood pressure. Among other things, it helps build proteins, bones and DNA.

Contains healthy fats

The fatty acids that make up the fat of sea bass are of the omega-3 type and contribute to the prevention of cardiovascular disease. It contains large amounts of eicosapentaenoic acid ( EPA) , docosahexaenoic acid (DHA) , oleic acid and palmitic acid fatty acids .

EPA and DHA help lower LDL or ‘bad cholesterol’ and raise HDL or ‘good cholesterol’ . In addition, you can take care of your eye health and improve your intellectual abilities.

Contains Vitamin B12 and Niacin

Sea bass contains significant amounts of cobalamin, B12, niacin or B3, which belong to the vitamin B complex. According to ‘ Scientific Information Journal’ , niacin participates in redox metabolic reactions for the body to obtain energy. It is also part of the growth process and production of steroid hormones.

Meanwhile, cobalamin helps the body convert food into sugar for energy . It also heals nerve cells, regulates red blood cell formation, and regulates increases in the amino acid homocysteine, which measures heart disease risk.

low-calorie fish

Sea bass is a white fish with almost no fat. It is a low calorie food with low total fat content and very easy to digest, making it a good addition to a weight loss diet.

Low calorie in sea bass
Sea bass is a low-calorie fish and provides high biological value protein and healthy fats.

Recommendations on Consumption of Sea Bass

Sea bass is a low-fat fish that contains omega-3 fatty acids that are beneficial to the cardiovascular system. They contain few calories but provide plenty of protein, niacin, vitamin B12, iron, phosphorus, potassium, and magnesium.

The simpler the cooking method, such as steaming or roasting, the more the luxurious flavor can be emphasized and the nutritional benefits can be maintained.

Eating 125-150g 3-4 times a week ensures a nutritional contribution and benefits to your health.

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