Seafood
raw freshwater bass.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
bass
SERVING
CALORIES
114
PROTEIN
18.9g
CARBS
0g
FAT
3.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories114kcal—
Protein18.9g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.7g5%
Saturated fat0.80g4%
Trans fat0g—
Cholesterol68mg23%
Water76.3g—
MINERALS
Sodium70mg3%
Potassium256mg5%
Calcium80mg6%
Iron1.1mg6%
Magnesium30mg7%
Phosphorus200mg16%
Zinc0.80mg7%
Copper0.05mg6%
Manganese0.04mg2%
Selenium12.6µg23%
VITAMINS
Vitamin A45µg5%
Vitamin C0mg0%
Vitamin D2.1µg11%
Vitamin E0.60mg4%
Vitamin K0.10µg0%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.12mg9%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.20mg12%
Folate (B9)5.0µg1%
Vitamin B120.40µg17%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup136g
1 tablespoon8.5g
1 teaspoon2.8g
1 ml0.6g
1 liter566.7g
1 piece140g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, essential for muscle building, tissue repair, and immune function.
- ✓Rich in omega-3 fatty acids, which support cardiovascular health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
- ✓Provides key nutrients like Vitamin B12 for nerve function and red blood cell formation, and selenium, a powerful antioxidant that protects cells from damage.
- ✓Low in calories and saturated fat, making it a beneficial component of a weight management or heart-healthy diet.
COOKING TIPS
In the kitchen.
- 1Freshwater bass has a mild, slightly sweet flavor and a firm texture that holds up well to various cooking methods like pan-searing, baking, grilling, and frying.
- 2To avoid drying out this lean fish, cook it until the internal temperature reaches 145°F (63°C). The flesh should be opaque and flake easily with a fork.
- 3Season simply with salt, pepper, lemon juice, and fresh herbs like dill, parsley, or thyme to enhance its delicate flavor without overpowering it.
- 4When pan-searing, get the pan hot, use a little oil or butter, and place the fillet skin-side down first to achieve a crispy skin.
STORAGE
Keep it fresh.
- For immediate use, store fresh bass in the coldest part of the refrigerator (below 40°F or 4°C) on a bed of ice in a sealed container and consume within 1-2 days.
- For longer-term storage, pat the fish dry, wrap it tightly in plastic wrap and then in aluminum foil or a freezer bag, and freeze at 0°F (-18°C). It will maintain its best quality for up to 6 months.
FAQ
Frequently asked questions.
Is freshwater bass healthy?
Yes, freshwater bass is a very healthy choice. It is an excellent source of high-quality lean protein and heart-healthy omega-3 fatty acids, which help reduce inflammation and support cardiovascular health.
How much protein is in freshwater bass?
A 100g serving of raw freshwater bass provides approximately 18.9g of protein. This makes it an efficient source of amino acids necessary for muscle building and tissue repair.
Is freshwater bass good for weight loss?
Yes, it is highly beneficial for weight management. With only 114 calories and 3.7g of fat per 100g, it provides a high-protein, low-calorie meal option that helps promote a feeling of fullness.
Is freshwater bass keto-friendly?
Absolutely. Freshwater bass contains 0g of carbohydrates, making it an ideal protein source for ketogenic and other low-carb diets.
Is freshwater bass gluten-free?
In its raw, natural state, freshwater bass is naturally gluten-free. However, always check the ingredients in seasonings, marinades, or breading used during preparation.
How do you cook freshwater bass?
Freshwater bass can be pan-seared, grilled, baked, or poached. Because it is a lean fish, it cooks quickly; it is finished when the internal temperature reaches 145°F (63°C) and the flesh is opaque and flakes easily.
What does freshwater bass taste like?
It has a mild, delicate, and slightly sweet flavor with a firm, white, flaky texture. It is generally considered less 'fishy' than many saltwater varieties, making it very versatile for different seasonings.
How long does raw freshwater bass last in the fridge?
Raw freshwater bass should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days. For longer storage, it can be wrapped tightly and frozen for up to 6 months.
How can you tell if raw freshwater bass is fresh?
Fresh bass should have a mild, clean scent rather than a strong 'fishy' odor. The flesh should be firm to the touch and spring back, and if the head is still attached, the eyes should be clear and bulging rather than sunken or cloudy.
Can you eat freshwater bass raw?
Eating wild-caught freshwater fish raw is generally discouraged due to the risk of parasites. If you wish to consume it raw as sushi or ceviche, ensure it has been commercially 'sushi-grade' frozen to kill potential pathogens.
