1 piece (medium) of Baked Breaded Fish (120 g) has 210 calories. That works out to 175 calories per 100 g. It contains 15.6 g of carbs, 19.8 g of protein, 7.4 g of fat and 1.3 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Baked Breaded Fish Nutrition Facts

Selected: 1 piece (medium) · 120 g

210

KCAL / 120G

Carbs

15.6g

· 6% DV

Protein

19.8g

· 40% DV

Fat

7.4g

· 9% 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 38% · Fat 32%

Baked Breaded Fish nutrition facts table · 1 piece (medium) (120 g)

Nutrient	Amount	% DV
Calories	210 kcal
Total fat	7.4 g	9%
Saturated fat	1.44 g	7%
Trans fat	0.01 g
Sodium	384 mg	17%
Total carbohydrate	15.6 g	6%
Fiber	1.3 g	5%
Protein	19.8 g	40%

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 Baked Breaded Fish?

Serving	Amount	Calories
1 piece (medium)	120 g	210 kcal
1 piece (extra small)	60 g	105 kcal
1 piece (small)	80 g	140 kcal
100 g	100 g	175 kcal
1 serving (medium)	150 g	263 kcal
1 piece (large)	180 g	315 kcal
1 serving (large)	200 g	350 kcal
2 piece (double)	240 g	420 kcal
1 piece (jumbo)	250 g	438 kcal

Calculated from 175 calories per 100 g.

Frequently Asked Questions About Baked Breaded Fish

How do you cook baked breaded fish so it stays flaky inside?

Bake Baked Breaded Fish in a single layer until the coating is golden and the fish flakes easily with a fork. Avoid crowding the tray, since trapped steam can soften the coating and make the fillets cook unevenly.

Can you cook Baked Breaded Fish from frozen?

Yes, Baked Breaded Fish can usually be cooked straight from frozen, and thawing may make its coating soggy. Follow the package directions for a packaged product, space the pieces apart, and make sure the center is thoroughly cooked.

What kind of fish is best for Baked Breaded Fish?

Mild, firm white fish such as cod, haddock, or pollock works well for Baked Breaded Fish. Choose fillets of similar thickness so they finish cooking together and the breading has time to brown without the fish drying out.

How do you stop the coating on Baked Breaded Fish from getting soggy?

Keep Baked Breaded Fish crisp by placing the pieces on a wire rack or a lightly oiled tray with space around each one. A hot oven and a small amount of oil on the coating help it brown; avoid covering it after baking.

What temperature should Baked Breaded Fish reach inside?

Baked Breaded Fish is safely cooked when its thickest part reaches 145°F (63°C), or when the flesh is opaque and separates easily with a fork. Check the center of a thick piece rather than judging doneness from the browned breading.

Can you make Baked Breaded Fish in an air fryer?

Yes, an air fryer works well for Baked Breaded Fish because circulating hot air browns the coating. Arrange the pieces in one layer, leave room for airflow, and turn them if needed so both sides crisp evenly.

What should you serve with Baked Breaded Fish?

Baked Breaded Fish pairs well with lemon, roasted vegetables, coleslaw, or a simple green salad. For a heartier meal, serve it with potatoes or rice; a sharp, fresh side balances the mild fish and crunchy coating.

How long does leftover Baked Breaded Fish keep in the fridge?

Leftover Baked Breaded Fish keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat rather than warming the same leftovers repeatedly.

Is Baked Breaded Fish healthier than fried breaded fish?

Often, yes: Baked Breaded Fish can use less added oil than its deep-fried counterpart while still providing fish protein and a crisp coating. The amount of oil and the thickness of the breading affect the final difference.

How do you reheat Baked Breaded Fish without making it soggy?

Reheat Baked Breaded Fish in an oven or air fryer rather than a microwave to help the breading crisp again. Set the pieces in a single layer and heat until the center is hot; avoid wrapping them tightly, which traps steam.

Baked Breaded Fish Vitamins & Minerals

Vitamins

B12

1.32µg · 55% DV

2.52mg · 16% DV

0.23mg · 14% DV

Vitamin D

2.64µg · 13% DV

Minerals

Selenium

22µg · 40% DV

Phosphorus

216mg · 31% DV

Iodine

38µg · 25% DV

Sodium

384mg · 17% DV

Potassium ⭐

312mg · 9% DV

Baked Breaded Fish Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

8.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked Breaded Fish

To burn the 210 calories in 1 piece (medium) (120 g):

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

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 Breaded Fish?

Baked Breaded Fish is a fillet coated in a crumb mixture, often with egg to help it adhere, then cooked in the oven. It is a familiar home-cooked dish and a convenient prepared meal in many places, offering a crisp coating without deep-frying.

The outside turns golden while the fish stays tender and mild. Serve it with potatoes and peas for a classic British-style plate, or with salad, rice or vegetables for an easy weeknight meal. It provides 16.5 g of protein per 100 g, while the breading contributes carbohydrates. For a lighter plate, pair it with roasted vegetables or a fresh salad and add lemon just before serving.

How Nutritious Is Baked Breaded Fish?

Nutrient density

High

60/ 100

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

53/ 100

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 Breaded 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 Baked Breaded Fish Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Baked Breaded Fish 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

Baked Breaded Fish Fat Profile

SATURATED

1.44g

MONOUNSATURATED

2.52g

POLYUNSATURATED

1.2g

⚖️

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.

· Last updated: September 25, 2026

Baked Breaded Fish Calories

Quick answer

Baked Breaded Fish Nutrition Facts

Baked Breaded Fish nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (120 g)

How Many Calories in 1 Medium Baked Breaded Fish?

Frequently Asked Questions About Baked Breaded Fish

How do you cook baked breaded fish so it stays flaky inside?

Can you cook Baked Breaded Fish from frozen?

What kind of fish is best for Baked Breaded Fish?

How do you stop the coating on Baked Breaded Fish from getting soggy?

What temperature should Baked Breaded Fish reach inside?

Can you make Baked Breaded Fish in an air fryer?

What should you serve with Baked Breaded Fish?

How long does leftover Baked Breaded Fish keep in the fridge?

Is Baked Breaded Fish healthier than fried breaded fish?

How do you reheat Baked Breaded Fish without making it soggy?

Baked Breaded Fish Vitamins & Minerals

Baked Breaded Fish Glycemic Index

How to Burn Off Baked Breaded Fish

What is Baked Breaded Fish?

How Nutritious Is Baked Breaded Fish?

Nutrient density

Satiety score

Is Baked Breaded Fish Processed?

Does Baked Breaded Fish Contain Allergens?

Which Diets Is Baked Breaded Fish Good For?

Baked Breaded Fish Fat Profile

Compare Baked Breaded Fish

Foods Similar to Baked Breaded Fish

Have another question about Baked Breaded Fish?

Baked Breaded Fish nutrition facts table · 1 piece (medium) (120 g)