The benefits of sea bass are numerous, thanks to its essential fatty acids that promote overall health and contribute to maintaining healthy joints and bones. In addition, this type of fish contains important vitamins and minerals that support body functions and help improve digestion. In this article, Dalili Medical, we will review the benefits of sea bass for health and the body.

What distinguishes sea bass and makes it healthy?

 

Sea bass is rich in omega-3 fatty acids and proteins, in addition to a group of essential nutrients that promote cardiovascular health. It also contributes to supporting cognitive functions and helps muscle growth.

Is sea bass safe to consume regularly?

 

Yes, sea bass can be eaten regularly, but it is important not to overdo it to avoid any negative effects that may result from it.

Where can I buy sea bass?

 

If you are looking for the best types of sea bass, you can buy from the Naqawa Plus store.

What is the recommended amount of sea bass?

 

Black sea bass is a favorite species due to its low mercury content, so it is recommended to eat one to three servings per week. Sea bass that lives in the ocean, such as striped sea bass, contains a higher percentage of mercury, so it is preferable to eat it once a week.

**Can sea bass be used in various ways?**

 

Yes, sea bass can be prepared in many ways such as frying, grilling, and baking.

**What is sea bass?**

 

Sea bass is considered one of the most nutritious foods, as there are two types of it: one that lives in salt water and the other in fresh water. Sea bass is characterized by its diversity in shape, size, and color, and is considered a safe and beloved seafood for its delicious taste.

Sea bass contains complete protein, selenium, in addition to a group of essential vitamins and minerals. It is also low in calories, making it a rich source of essential nutrients, and helps prevent many diseases such as heart disease, cancer, arthritis, and others.

**Nutritional value of sea bass**

To learn about the benefits of sea bass, it is important to take a look at its nutritional value. Here are the details related to the nutritional value of 85 grams of cooked sea bass:

- Calories: 124

- Fat: 4 grams

- Sodium: 76.5 mg

- Carbohydrates: 0 grams

- Fiber: 0 grams

- Sugar: 0 grams

- Protein: 20.6 grams

- Magnesium: 45.1 mg

- Selenium: 39.8 micrograms

- Vitamin A: 54.4 micrograms

- Vitamin B6: 0.4 mg

- Vitamin B12: 0.3 micrograms

Sea bass provides a range of essential minerals that contribute to maintaining the balance of many body functions. The most prominent of these minerals are:

**Potassium**: It is considered one of the essential minerals that supports muscle contraction and maintains a regular heartbeat. It also facilitates the movement of nutrients in and out of cells, and enhances the process of expelling toxins from the body. Nerve functions depend greatly on adequate levels of potassium and other minerals.

**Iron**: It is the main component of hemoglobin, the protein that helps transport oxygen from the lungs to the body's cells. It is also part of myoglobin, which supplies oxygen to the muscles. Iron is also used in the production of hormones and connective tissue.

**Phosphorus**: Phosphorus, like calcium, forms bones and teeth. It is an essential element in the production of proteins necessary for tissue growth, repair and maintenance. It also contributes to the metabolism of carbohydrates and fats, making it part of the energy storage mechanism.

**Magnesium**: This mineral helps regulate muscle and nervous system functions. It also contributes to maintaining balanced blood sugar levels and blood pressure. In addition, it plays an important role in many other vital processes.

**Contains healthy fats** Sea bass fat consists of omega-3 fatty acids, which contribute to the prevention of cardiovascular diseases. These acids help reduce levels of bad cholesterol and increase levels of good cholesterol. In addition, they promote eye health and contribute to improving mental abilities.

**Good levels of vitamin B12 and niacin** Sea bass contains significant amounts of vitamin B12 (cobalamin) and niacin (B3), which are part of the B complex group of vitamins. According to the Journal of Scientific Information, niacin contributes to metabolic reactions that reduce oxidation in the body to obtain energy, and it also plays a role in growth processes and the production of steroid hormones. On the other hand, cobalamin helps the body convert food into sugar to use as a source of energy, and it also contributes to the healing of nerve cells and regulating the production of red blood cells, in addition to controlling levels of the amino acid homocysteine, which is an indicator of the risk of heart disease.

**Sea bass harms**

Despite the many benefits of sea bass, there are some harms that should be taken into consideration, including:

**Allergy** Fish allergy is one of eight common types of food allergies, and if you suffer from it, it is best to avoid eating sea bass. It is worth noting that this allergy often develops in adulthood. Symptoms of fish allergy include: skin rash, nausea, vomiting, stomach cramps, diarrhea, and headaches, and these symptoms may be life-threatening in some cases. Some people may also be allergic to a certain type of fish without being allergic to other types.

**Mercury** All types of sea bass contain high levels of mercury, which is a toxic element. Therefore, it is recommended to avoid eating foods rich in mercury in large quantities to avoid its accumulation in the body. It is best to eat sea bass in moderation to benefit from its benefitsReduce potential risks.

**Kidney problems** Sea bass contains a high percentage of potassium, so people with kidney disease are advised to avoid eating it. It is best to consult a doctor before including it in the diet.

**Benefits of sea bass for pregnant women**

Seafood is generally considered part of a healthy diet, but it should be noted that some types contain varying amounts of mercury, which may be harmful to health. Sea bass is a safe option, as it contains a very low percentage of mercury due to its diet that relies on plankton instead of small fish. Among the benefits of sea bass for pregnant women are:

- Eating fish in moderation and regularly is beneficial for the health of both the mother and the fetus.

- It contributes to enhancing the development of the brain and nervous system of the fetus.

- It contains iron, which helps in the production of red blood cells and reduces the risk of anemia.

- It is a low-fat fish, which helps in controlling weight gain during pregnancy.

- Contains abundant amounts of calcium and magnesium, which supports the growth of the fetus's bones and relieves bone pain in pregnant women.

- Enhances memory improvement for both the mother and the fetus.

- Helps strengthen the immune system of pregnant women.

- These fish contain proteins that support muscle and tissue growth.

**Types of sea bass**

"Sea bass" or "Sea Bass" is a comprehensive term used to refer to a group of fish belonging to the Dicentrarchidae family, and is considered one of the common species in seas and fresh water. There are several types of sea bass in different regions around the world, the most prominent of which are:

**European Sea Bass:** Sea bass is characterized by its streamlined body, large head and mouth. It also has large silvery scales and double dorsal fins, with the front fin containing 8-9 sharp spiny rays. Sea bass usually reaches a length of about 50 cm, and its largest length has been recorded at 103 cm.

**Striped Bass:**Striped bass have a strong body, with seven to eight continuous horizontal stripes on each side, extending from their gills to their tail. Their colors range from bright green, olive, steel blue, black, and brown on top, while their underside is white or shiny silver.

**Australian Bass:**Australian bass range in color from silver, green, and bronze. These fish migrate to rivers and estuaries to spawn from May to August. The Australian bass has an arched back that extends from above the eyes to the tail, with a slight slope at the snout. They are caught as a sport fish using bait, flies, and artificial lures. Although they are considered tasty to eat, most are returned to the water unharmed.

**Black Bass**: Known by its black scales, this small, mild-flavored species is found off the eastern coast of North America.

**Striped Seabass**: It is characterized by its distinctive stripes on the sides, and is considered a common fish on restaurant menus, which led to its breeding in special farms in the United States.

**Spotted Seabass**: It is known for its large size and noticeable bulk, as it is characterized by a dark green color that tends to black. While the small fish are yellow-green in color, with white spots under its body and dark spots on the sides.

**Eastern Seabass**:**Eastern seabass fish are characterized by their green color interspersed with red spots on the sides. These fish live in freshwater rivers.

**Smallmouth Seabass**:**The smallmouth seabass is the smallest type of seabass, as its weight ranges between 0.5 kg and 1.8 kg, and its length reaches 23 cm. This type is found in calm lakes with fresh water. We will discuss how to prepare seabass fish in a moment.

**Largemouth Seabass**:** This type can reach a length of 43 cm, and its weight ranges between 5 kg and 9 kg. This species is characterized by its large mouth

**Sea bass recipes**

Sea bass is a delicious and appetizing dish, and it can be prepared in various ways. It can be fried in oil or using an air fryer, grilled, boiled, or cooked in soup.

**Grilled sea bass**

**Ingredients:**

- 3 pieces of sea bass.

- 3 tablespoons of chopped fresh herbs.

- Half a cup of fresh lemon juice.

- Half a cup of olive oil.

- 4 oranges cut into slices.

- A stick of fresh rosemary.

- A stick of oregano and a stick of tarragon.

- A quarter gram of Provencal sauce and green bisque sauce.

- 3 cloves of garlic.

- A little Italian parsley and thyme as desired.

- A little salt and black pepper to taste.

- Lemon slices for garnish.

**How ​​to prepare grilled sea bass**

 

1. Clean the fish well from the inside and outside, remove the gills and fins, then make longitudinal slits in the fish body.

2. Season the fish from the inside and outside with salt and pepper, then stuff it with tarragon, rosemary and oregano sprigs. Use the herb paste mixture to season the fish well.

3. Preheat the grill to medium temperature.

4. Place the fish in the grill pan, then add the orange slices, and leave it for 15 minutes until cooked.

5. After cooking, remove the herbs from the fish and place it in a serving dish, and garnish with parsley, thyme and lemon slices.

Serve the fish with green sauce and Sayadieh rice.

**Sea bass recipe with potatoes**

**Ingredients:**

- A cup of water

- A quarter cup of olive oil

- Juice of 5 lemons

- A kilogram of peeled potatoes

- A kilogram of sea bass

- Two horns of hot pepper

- A bunch of celery and dill

- A clove of garlic

- Salt to taste

**How ​​to prepare sea bass with potatoes**

 

1. Start by cleaningClean the fish well by removing the gills and belly, then wash it with water.

2. Make slits in the back of the fish to help it absorb the marinade better and cook faster.

3. Mix salt, celery, hot pepper, garlic, and a small amount of lemon juice.

4. Stuff the fish with the marinade, and also insert it into the slits in the back.

5. Sprinkle a little salt on the potatoes and mix it with the remaining amount of fish marinade.

6. Arrange the potatoes and fish in the oven tray.

7. Mix water, olive oil, and lemon juice with the remaining amount of the herb mixture, then add these ingredients over the tray.

8. Put the tray in the oven at a medium temperature and leave it until cooked.

**How ​​to make sea bass with sauce**

 

Adding vegetables to the fish makes it a complete meal. You can prepare sea bass with sauce in the following way: Preparation time 50 minutes Cooking time 40 minutes 4 people Ingredients 1 kg of sea bass, cut into thick slices. 2 potatoes. 2 onions. 2 bell peppers. 2 tomatoes. Sauce ingredients: 3 tablespoons of olive oil. A quarter cup of water. 5 tablespoons of tomato paste. Salt. Black pepper. Cumin. Dry coriander. Steps for making sea bass with sauce In a medium-sized bowl, place the sauce ingredients and mix well. In a baking tray lined with butter paper, arrange the potato slices, onions, tomatoes, and bell pepper. Place the fish slices after washing them well on top of the vegetable slices. Brush the fish and vegetable slices with the prepared sauce mixture. Cover the surface of the tray with foil, and heat the oven to the highest temperature. Place the tray in the oven and leave it for 40 minutes. Serve the meal hot.

**How ​​to prepare fried sea bass**

 

**Ingredients:**

- One and a half kilos of sea bass (cut).

- Spices for fish.

- Dry coriander.

- Cumin.

- Black pepper.

- Salt to taste.

- Curry or turmeric.

- Five cloves of minced garlic.

- Juice of one lemon.

- Oil for frying.

- Flour.

- Green pepper (as desired).

**Steps:**

1. Clean the fish well from the inside and outside, then soak it in cold water with vinegar for a few minutes.

2. In a clean bowl, mix all the ingredients mentioned above, except for the oil and flour.

3. Stuff the fish with the mixture from the inside and outside, and leave for up to two hours.

4. After that, cover the fish well with flour, then fry in hot oil until fully cooked.

**How ​​to prepare sea bass with oil and lemon**

 

**Ingredients:**

- An appropriate amount of sea bass.

- Finely chopped onion.

- Black pepper.

- Cumin.

- Chili pepper.

- Olive oil.

- Nutmeg.

- Salt to taste.

- Lemon.

- One tablespoon of curry powder.

**Steps**

First, clean and wash the fish well, then make several transverse slits to add spices.

After that, brush the fish well with curry from the outside.

Then add: onions, salt, pepper, cumin, chili pepper, and nutmeg in a pot over the fire for three to four minutes.

Stuff this mixture into the small slits, then pour a quarter cup of olive oil and the juice of three lemons over the fish, and put it in the oven with the grill on for up to thirty minutes.

**Benefits of sea bass**

Here are the most important health benefits of sea bass:

. **Low levels of mercury**Sea bass is a very safe choice in the world of seafood, as it feeds on marine plankton instead of small fish, which leads to a significant reduction in mercury concentration.

Mercury consumption is of particular concern for pregnant women and children, as it can negatively affect the normal development of the nervous system in fetuses and children.

**. Helps in weight loss**Sea bass is characterized by its low fat content compared to other types of fish, as it contains half the amount of fat, while maintaining good levels of protein and minerals. Therefore, it is an ideal choice for those seeking to reduce their consumption of red meat and contribute to weight loss, while ensuring that they obtain the essential nutrients necessary for health.

**. Contributes to protecting the heart**Sea bass contains abundant amounts of fatty acids that are beneficial to heart health, such as Omega 3 and Omega 6, at levels that match the body's needs. These acids are essential for maintaining good cholesterol levels, protecting the heart from diseases and atherosclerosis, in addition to lowering blood pressure and preventing strokes.

**. Promotes eye health**Sea bass contains good amounts of vitamin A, which is considered an important antioxidant that protects against free radicals that cause many diseases that affect the eyes, such as macular degeneration and cataracts, which contributes to improving vision in the long term.

**. Strengthens bones**Sea bass can provide good amounts of minerals necessary for bone health, such as calcium, which enhances the strength of the bone structure.

**. Benefits of sea bass for general health**The proteins found in sea bass contribute to repairing tissues and muscles and promoting their growth.

Your body can also benefit from the element selenium found in sea bass, which enhances the production of thyroid hormones and works to produce a group of antioxidants.

In addition, sea bass contains elements that support the health and safety of brain cells.

**General recommendations for consuming sea bass**

Sea bass is a low-fat option, rich in omega-3 fatty acids that are beneficial for cardiovascular health. It also provides low calories with an adequate amount of protein, niacin, vitamin B12, iron, phosphorus, potassium and magnesium.

To maintain the quality of its meat and its nutritional benefits, it is preferable to prepare it in simple ways such as steaming, grilling or baking.

You can eat it 3 to 4 times a week, with servings ranging between 125 and 150 grams, which ensures that you benefit from its content and health benefits.