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Breaded fish, baked Calories
Baked breaded fish with moderate protein and lower fat than fried versions.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded fish, baked (120 g) has 278 calories. That works out to 232 calories per 100 g. It contains 20.3 g of carbs, 19 g of protein, 12.8 g of fat and 1.3 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded fish, baked Nutrition Facts
Selected: 1 piece (medium) · 120 g
278
KCAL / 120G
Carbs
20.3g
· 7% DV
Protein
19g
· 38% DV
Fat
12.8g
· 16% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 28% · Fat 42%
Breaded fish, baked nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.28 g | 11% |
| Trans fat | 0.06 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 1.3 g | 5% |
| Protein | 19 g | 38% |
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 Breaded fish, baked?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 278 kcal |
| 1 piece (mini) | 45 g | 104 kcal |
| 1 piece (small) | 70 g | 162 kcal |
| 100 g | 100 g | 232 kcal |
| 4 ounce (medium) | 113 g | 262 kcal |
| 1 cup (chopped) | 140 g | 325 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 1 piece (large) | 180 g | 418 kcal |
| 1 serving (large) | 220 g | 510 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded fish, baked
Can you cook frozen baked breaded fish without thawing it?
Yes, most frozen breaded fish can go straight into the oven without thawing. Arrange the pieces in a single layer and follow the package directions, since cooking time varies by product and thickness; check that the center is fully cooked.
How long should you bake breaded fish?
Baking time depends on the thickness of the fillets and whether the fish is frozen or thawed. Follow the package instructions for prepared products; homemade breaded fish is ready when the coating is golden and the flesh is opaque and flakes easily.
How do you make baked breaded fish at home?
To make baked breaded fish, coat fish fillets in flour, beaten egg, and breadcrumbs, in that order. Brush or spray the coating lightly with oil, then bake until the crumbs are golden and the fish is opaque and flakes easily.
Which fish is best for baked breaded fish?
Mild, firm white fish such as cod, pollock, or haddock works well for baked breaded fish. Choose boneless fillets of similar thickness so they cook evenly and are easy to coat.
How do you stop the coating from falling off baked breaded fish?
Pat the fish dry before coating it, then press the breadcrumbs gently onto the surface. Let the coated fillets rest briefly before baking and turn them carefully; excess moisture and rough handling can loosen the crust.
What should you serve with baked breaded fish?
Baked breaded fish pairs well with a green salad, roasted vegetables, or potatoes. A wedge of lemon and a simple yogurt or tartar-style sauce add freshness without overpowering the mild fish.
Why does baked breaded fish turn soggy?
Baked breaded fish often turns soggy when pieces are crowded together or left covered while hot, trapping steam around the coating. Space the fillets on the tray and let them rest uncovered after baking.
Is baked breaded fish healthier than fried breaded fish?
Often, yes: baking can use less added oil than deep-frying. The breading still contributes to the meal, and the actual difference depends on the recipe and how much oil is used.
How should you store and reheat leftover baked breaded fish?
Refrigerate leftover baked breaded fish promptly and eat it within a few days. Reheat it in an oven or air fryer rather than covering it in the microwave, which can soften the coating.
Can you freeze leftover baked breaded fish?
Yes, you can freeze cooked baked breaded fish in an airtight container, although the coating may lose some crispness after thawing. Freeze it once cooled, then reheat it in the oven until hot throughout.
Breaded fish, baked Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
4.68mg · 29% DV
B6
0.26mg · 15% DV
Biotin
3.84µg · 13% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
228mg · 33% DV
Sodium
576mg · 25% DV
Iodine
34µg · 23% DV
Potassium ⭐
312mg · 9% DV
Breaded fish, baked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fish, baked
To burn the 278 calories in 1 piece (medium) (120 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 Breaded fish, baked?
Baked breaded fish is made by coating fish, often a fillet, in a seasoned crumb mixture and cooking it in the oven. The coating turns lightly crisp while the fish stays tender, with a milder, less oily finish than deep-fried versions. It is a familiar, convenient way to serve fish in many places, including as a quick weeknight meal.
Pair it with lemon, a green salad and vegetables, or serve it with potatoes for a more filling plate. In the UK and elsewhere, it can also stand in for fried fish when you want a lighter take on a classic fish-and-chips-style meal. It provides 15.8 g of protein per 100 g; adding vegetables keeps the meal balanced without making it heavy.
How Nutritious Is Breaded fish, baked?
Nutrient density
Medium
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 Breaded fish, baked 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 Breaded fish, baked Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fish, baked Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded fish, baked Fat Profile
SATURATED
2.28g
MONOUNSATURATED
3.84g
POLYUNSATURATED
3g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.