Chilean Sea Bass with Miso Glaze
Chilean Sea Bass with Miso Glaze is a popular dish featuring a rich, buttery white fish fillet marinated and cooked with a sweet and savory Japanese-inspired miso paste glaze. The dish typically includes ingredients like white miso paste, mirin, sake or rice vinegar, sugar or honey, and sometimes ginger or garlic. While the fish is native to cold Southern Hemisphere waters, this preparation is a hallmark of modern Japanese-fusion cuisine.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing a substantial amount of omega-3 fatty acids, while being very low in carbohydrates. A typical serving offers a good source of selenium and vitamin D, with a calorie ballpark of approximately 350-450 kcal per fillet.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 30 g |
| Carbs | 10 g |
| Fat | 20 g |
| Fiber | 1 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Potassium | 450 mg |
| Phosphorus | 300 mg |
| Selenium | 40 mcg |
| Vitamin D | 10 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Cholesterol | 80 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, it's a standout for its exceptionally high levels of heart-healthy omega-3s (EPA and DHA). Culturally, it represents a perfect fusion, pairing a prized Patagonian fish with the traditional Japanese 'saikyo-yaki' (Kyoto-style) method of marinating in sweet white miso.
