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Asian-style fish Calories
High-protein fish dish typically prepared with soy, sesame, and aromatics
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Asian-style fish (150 g) has 248 calories. That works out to 165 calories per 100 g. It contains 5.7 g of carbs, 33.8 g of protein, 9.3 g of fat and 0.6 g of fiber. Its 3.9 µg of B12 covers 163% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Asian-style fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
248
KCAL / 150G
Carbs
5.7g
· 2% DV
Protein
33.8g
· 68% DV
Fat
9.3g
· 12% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 56% · Fat 35%
Asian-style fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 248 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 0.6 g | 2% |
| Protein | 33.8 g | 68% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Asian-style fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 248 kcal |
| ½ piece (half) | 75 g | 124 kcal |
| 1 piece (small) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 cup (chopped) | 140 g | 231 kcal |
| 1 serving (medium) | 180 g | 297 kcal |
| 1 piece (large) | 220 g | 363 kcal |
| 1 serving (large) | 260 g | 429 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Asian-style fish
What is Asian-style fish?
Asian-style fish is fish cooked or served with flavors commonly used across Asian cuisines, such as ginger, garlic, soy, sesame, or chili. There is no single standard recipe, so the sauce and cooking method vary widely.
Which fish is best for Asian-style fish?
Firm fish fillets such as cod, sea bass, salmon, or halibut work well for Asian-style fish. Choose a thicker fillet for grilling or pan-frying, since delicate, thin pieces can break apart when turned.
Can you make Asian-style fish in an air fryer?
Yes, Asian-style fish can be cooked in an air fryer. Brush the fillet lightly with oil and cook it in a single layer until opaque and easy to flake; add a sugary glaze near the end so it does not burn.
How do you stop Asian-style fish from sticking to the grill?
To keep Asian-style fish from sticking, start with clean, well-oiled grill grates and pat the fish dry before cooking. A lightly oiled, skin-on fillet is easier to turn; wait until it releases naturally before flipping.
Is Asian-style fish spicy?
Asian-style fish is not necessarily spicy. Many versions rely on ginger, garlic, soy, or sesame without chili, while others use chili paste or fresh peppers; the heat is easy to adjust to taste.
Can you prepare Asian-style fish with a glaze instead of a marinade?
Yes, a glaze works well for Asian-style fish and gives it a glossy coating without a long marinating step. Brush it on during the last part of cooking, especially if it contains honey or sugar, which can scorch over high heat.
What vegetables go well with Asian-style fish?
Asian-style fish pairs well with vegetables such as bok choy, broccoli, green beans, or sautéed cabbage. Steam or stir-fry them simply so their texture and flavor complement the fish rather than compete with its sauce.
Can you freeze cooked Asian-style fish?
Yes, cooked Asian-style fish can be frozen in an airtight, freezer-safe container. Thaw it in the refrigerator and reheat gently; the texture may be softer after freezing, particularly if the fish was already flaky.
How do you reheat Asian-style fish without drying it out?
Reheat Asian-style fish gently, covered, in a low oven or microwave with a small splash of water or broth. Stop as soon as it is hot throughout, since prolonged heating makes cooked fish dry and tough.
Is Asian-style fish a good choice for a weeknight dinner?
Yes, Asian-style fish can make a practical weeknight dinner because fillets cook quickly and the sauce can be mixed while the oven or pan heats. Serve it with rice and a quick-cooking vegetable for a complete meal.
Asian-style fish Vitamins & Minerals
Vitamins
B12
3.9µg · 163% DV
B3
7.2mg · 45% DV
B6
0.63mg · 37% DV
Vitamin D
4.8µg · 24% DV
Minerals
Selenium
51µg · 93% DV
Phosphorus
330mg · 47% DV
Iodine
48µg · 32% DV
Sodium
480mg · 21% DV
Potassium ⭐
540mg · 16% DV
Asian-style fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asian-style fish
To burn the 248 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Asian-style fish?
Asian-style fish is a broad description rather than one fixed traditional recipe. It usually means fish cooked with flavours common across several Asian cuisines, such as soy, sesame and aromatic ingredients like ginger or garlic. The fish may be pan-fried, baked or grilled, depending on the recipe.
Expect savoury, fragrant flavours with a tender texture; some versions are lightly sweet as well. It is often served with rice or noodles and vegetables, and works just as well with a simple salad. A protein-rich main, it provides 22.5 g of protein per 100 g. For a lighter plate, bake or grill the fish and use the sauce sparingly.
How Nutritious Is Asian-style fish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Asian-style fish Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Asian-style fish Contain Allergens?
Contains these allergens:
Which Diets Is Asian-style fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Asian-style fish Fat Profile
SATURATED
1.8g
MONOUNSATURATED
3.15g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.