Sea Bream: Mild, Nutritious, and Heart-Healthy Fish
Sea bream is a lean, white fish rich in protein, omega-3 fatty acids, and minerals that support heart, brain, and immune health.
What Is Sea Bream?
**Sea bream** (also known as gilt-head bream) is a popular Mediterranean fish with delicate, mild-flavored flesh and firm texture. It’s a source of lean protein and essential nutrients.
Nutrition (per 100 g, cooked)
- **Calories:** 96 kcal
- **Protein:** 20.5 g
- **Fat:** 1.9 g
- **Omega-3:** 0.5 g
- **Vitamin D:** 8 µg (40% DV)
- **Selenium:** 28 µg (50% DV)
- **Phosphorus:** 180 mg (26% DV)
Health Benefits
- High in **omega-3 fatty acids** for heart and brain health.
- Excellent source of **lean protein** for muscle maintenance.
- Contains **vitamin D and selenium** for immune support.
- Low in calories and saturated fat.
Possible Drawbacks
- May contain small bones — handle carefully.
- Farmed varieties can have **lower omega-3 content** than wild ones.
- Slightly higher cost compared to common white fish.
Culinary Uses
- Commonly **grilled, baked, or steamed**.
- Excellent with **lemon, olive oil, and herbs**.
- Pairs well with **Mediterranean vegetables and rice**.
Summary
Sea bream is a flavorful, healthy fish choice — rich in omega-3s, vitamins, and minerals, ideal for a balanced Mediterranean diet.
- 1. Sea Bream
Orada (sea bream): riba s blagim okusom, bogata omega-3 masnim kiselinama, vitaminom D i selenom; ÄŤesto se priprema peÄŤena ili na Ĺľaru.