LunchMediterranean · 35 min · 2 servingsLubina al horno con coles de Bruselas y patata

Baked sea bass with Brussels sprouts and potatoes

Name: Baked sea bass with Brussels sprouts and potatoes
Prep time: 35 min
Total time: 35 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 300 g (11 oz) sea bass fillets (2 fillets); 260 g (9 oz) Brussels sprouts, halved (about 15 medium); 200 g (7 oz) skin-on potato, thinly sliced (1 medium); 10 g olive oil (2 teaspoons); Garlic, lemon, parsley, salt, and pepper to taste

Each serving has 324 kcal, 32.8 g of protein, and 5.2 g of fiber, or 10.1 g of protein per 100 kcal. Ready in 35 minutes; makes 2 servings.

High in protein
High in fiber
Low energy density
May cause bloating

Per serving

324 kcalCalories
32.8 gProtein
5.2 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 10.1 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 5 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

2 servings

300 g11 ozsea bass fillets (2 fillets)
260 g9 ozBrussels sprouts, halved (about 15 medium)
200 g7 ozskin-on potato, thinly sliced (1 medium)
10 golive oil (2 teaspoons)

Plus, with no meaningful nutrition (not counted in the table):

Garlic, lemon, parsley, salt, and pepper to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Preheat the oven to 400 °F (200 °C).
Boil the Brussels sprouts and potato slices in salted water for 5 minutes and drain.
Spread them on a baking sheet with half the oil, the minced garlic, salt, and pepper, and bake for 10 minutes.
Lay the sea bass fillets on top, skin side down, drizzle with the rest of the oil and a squeeze of lemon, and season with salt.
Bake 10 to 12 minutes more, until the fish flakes easily with a fork.
Serve with chopped parsley and a lemon wedge.

Why it is filling

Sea bass is a lean white fish with tender flesh that gives you plenty of protein with little fat, and it usually sits well when heavy meals are hard to manage. Brussels sprouts and skin-on potato add fiber and volume, and baking everything avoids frying. Start with the fish and leave the sprouts for last: they are cruciferous vegetables and give some people gas.

In numbers, each serving has 32.8 g of protein and 5.2 g of fiber, with an energy density of 84 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein: At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber: At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density: 100 kcal or less per 100 g of the dish: plenty of volume for few calories.
May cause bloating: It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

If Brussels sprouts bloat you, swap half of them for zucchini or green beans, which usually cause less gas.
If a whole fillet is a lot, serve half and save the rest: baked fish keeps for 1 day in the fridge and is good cold in a salad.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 10.1 g.
Nutrient	Per serving	Whole recipe
Calories	324 kcal	647 kcal
Protein	32.8 g	65.6 g
Carbohydrates	29.3 g	58.7 g
Fiber	5.2 g	10.4 g
Fat	8.8 g	17.5 g
Approximate weight	385 g (14 oz)	770 g (27 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Sea bass	300 g	291 kcal	55.2 g	0 g
Brussels sprouts	260 g	94 kcal	6.6 g	6.8 g
Boiled potato	200 g	174 kcal	3.7 g	3.6 g
Olive oil	10 g	88 kcal	0 g	0 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, sea bass, mixed species, raw (FDC ID 175142).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Brussels sprouts, cooked, boiled, drained, without salt (FDC ID 169971).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.