Baked bass with olive tapenade
Baked bass with olive tapenade is a classic Mediterranean dish featuring a lean, flaky white fish (like sea bass) topped with a savory paste of olives, capers, and herbs. It's a simple, elegant preparation that highlights fresh ingredients and is popular in coastal regions of Southern Europe.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, providing healthy fats from the olive tapenade. A typical serving offers around 350-450 calories, along with key nutrients like omega-3 fatty acids, vitamin E, and selenium.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 36 g |
| Carbs | 4 g |
| Fat | 24 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 680 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Phosphorus | 320 mg |
| Vitamin E | 3 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Potassium | 480 mg |
| Iron | 2 mg |
Per 1 fillet (180 g) with 2 tablespoons (30 g) tapenade · estimated, varies by recipe
💡 What's interesting
The combination is a perfect example of the Mediterranean diet's philosophy, using heart-healthy olive oil and rich seafood. Nutritionally, it provides a powerful mix of anti-inflammatory omega-3s from the fish and antioxidants from the olives and capers.
