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Baked Bonito with Vegetables Calories
High-protein baked fish dish with omega-3 fats and vegetables
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Bonito with Vegetables (200 g) has 250 calories. That works out to 125 calories per 100 g. It contains 7.4 g of carbs, 35 g of protein, 8.6 g of fat and 2.2 g of fiber. Its 7.2 µg of B12 covers 300% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Baked Bonito with Vegetables Nutrition Facts
Selected: 1 serving (medium) · 200 g
250
KCAL / 200G
Carbs
7.4g
· 3% DV
Protein
35g
· 70% DV
Fat
8.6g
· 11% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 57% · Fat 31%
Baked Bonito with Vegetables nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.64 g | 8% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 35 g | 70% |
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 Serving of Baked Bonito with Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 250 kcal |
| 1 piece (small) | 90 g | 113 kcal |
| 100 g | 100 g | 125 kcal |
| 1 serving (small) | 150 g | 188 kcal |
| 1 cup (diced) | 170 g | 213 kcal |
| 1 serving (large) | 280 g | 350 kcal |
| 1 piece (large) | 320 g | 400 kcal |
| 1 piece (jumbo) | 450 g | 563 kcal |
Calculated from 125 calories per 100 g.
Frequently Asked Questions About Baked Bonito with Vegetables
How do you make Baked Bonito with Vegetables?
Arrange cleaned bonito portions and chopped vegetables in a baking dish, then season with olive oil, lemon, salt, and pepper. Bake until the fish is opaque and flakes easily; cut vegetables evenly so they cook at a similar rate.
What vegetables go well in Baked Bonito with Vegetables?
Onion, tomato, and bell pepper are classic choices for Baked Bonito with Vegetables. Potatoes, carrots, or zucchini also work; slice slower-cooking vegetables thinly or give them a head start in the oven.
How do you keep Baked Bonito with Vegetables from drying out?
Cover Baked Bonito with Vegetables while it cooks, and take it out as soon as the fish flakes easily. The vegetables release moisture, while a little olive oil or a splash of water in the dish helps keep the fish tender.
How long should Baked Bonito with Vegetables cook?
Baked Bonito with Vegetables usually takes about 25–35 minutes in a preheated 375–400°F oven, depending on the thickness of the fish and the vegetables. It is ready when the flesh is opaque and separates easily with a fork.
Do you need to remove the bones before making Baked Bonito with Vegetables?
Yes, remove any loose bones you can see, but bonito steaks usually retain a central backbone and may contain smaller bones. For easier serving, ask the fishmonger for boneless bonito fillets and check each portion before eating.
What does Baked Bonito with Vegetables taste like?
Baked Bonito with Vegetables has a savory, moderately rich fish flavor, balanced by the sweetness of roasted onions, tomatoes, or peppers. Lemon and herbs brighten it, while overcooking can make the fish taste drier and stronger.
What should you serve with Baked Bonito with Vegetables?
Serve Baked Bonito with Vegetables with a crisp green salad, crusty bread, or rice. If the dish already includes potatoes, a light salad is an easy side that does not compete with the fish.
Can you reheat Baked Bonito with Vegetables?
Yes, reheat Baked Bonito with Vegetables gently in a covered oven-safe dish or in short microwave intervals. Add a spoonful of water if the vegetables look dry, and heat only until the fish is hot to avoid toughening it.
How long does Baked Bonito with Vegetables last in the fridge?
Baked Bonito with Vegetables keeps for about 3 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate it within 2 hours of cooking, and discard it if it was left out longer.
Can you freeze Baked Bonito with Vegetables?
Yes, you can freeze Baked Bonito with Vegetables in an airtight container, though the fish and vegetables may be softer after thawing. Defrost it in the refrigerator and reheat it thoroughly; do not refreeze leftovers once thawed.
Baked Bonito with Vegetables Vitamins & Minerals
Vitamins
B12
7.2µg · 300% DV
B3
13.6mg · 85% DV
B6
0.84mg · 49% DV
Vitamin D
5.4µg · 27% DV
Minerals
Selenium
64µg · 116% DV
Phosphorus
410mg · 59% DV
Iodine
48µg · 32% DV
Copper
0.18mg · 20% DV
Potassium ⭐
670mg · 20% DV
Sodium
210mg · 9% DV
Baked Bonito with Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Bonito with Vegetables
To burn the 250 calories in 1 serving (medium) (200 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 Baked Bonito with Vegetables?
Baked Bonito with Vegetables is a Turkish-style oven dish made with bonito and vegetables such as onion, tomato and pepper. The fish cooks alongside the vegetables, which soften and release their juices, while the bonito stays meaty and holds its shape. It reflects the practical home cooking of Turkey’s coastal regions, where bonito is a familiar fish.
Serve it hot as a main course with lemon and a simple salad; bread or rice can round out the meal. It is a protein-rich fish dish, with vegetables adding some fibre—the fish provides 17.5 g of protein per 100 g of the dish. For a lighter plate, use oil sparingly and add extra vegetables rather than a heavier side.
How Nutritious Is Baked Bonito with Vegetables?
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 Baked Bonito with Vegetables Processed?
NOVA 2
Minimally 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 Baked Bonito with Vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Baked Bonito with Vegetables Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Bonito with Vegetables Fat Profile
SATURATED
1.64g
MONOUNSATURATED
3.5g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.