Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Baked crispy fish Calories
Oven-baked breaded crispy fish; lighter than deep-fried versions
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked crispy fish (120 g) has 278 calories. That works out to 232 calories per 100 g. It contains 16.3 g of carbs, 21.4 g of protein, 12.2 g of fat and 1 g of fiber. Its 1.9 µg of B12 covers 80% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Baked crispy fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
278
KCAL / 120G
Carbs
16.3g
· 6% DV
Protein
21.4g
· 43% DV
Fat
12.2g
· 16% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 33% · Fat 42%
Baked crispy fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.04 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 21.4 g | 43% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Baked crispy fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 278 kcal |
| 1 piece (thin) | 55 g | 128 kcal |
| 1 piece (small) | 70 g | 162 kcal |
| 100 g | 100 g | 232 kcal |
| 1 piece (thick) | 145 g | 336 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 1 piece (large) | 180 g | 418 kcal |
| 1 serving (large) | 220 g | 510 kcal |
| 2 piece (double) | 240 g | 557 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Baked crispy fish
How do you make baked crispy fish?
To make baked crispy fish, pat fish fillets dry, coat them in flour, beaten egg, and breadcrumbs, then arrange them in a single layer. Bake in a preheated oven until the coating is golden and the fish flakes easily.
What is the best fish for baked crispy fish?
Firm, boneless white fish fillets work well for baked crispy fish because they hold their shape under the coating. Cod, haddock, pollock, and tilapia are common choices; choose pieces of similar thickness so they cook evenly.
How do you keep baked crispy fish from getting soggy?
Keep baked crispy fish from getting soggy by drying the fillets thoroughly and leaving space between pieces on the pan. A wire rack lets hot air circulate underneath; serve promptly, since trapped steam softens the breadcrumb coating.
How do you get the breading to stick to baked crispy fish?
For baked crispy fish, dry the fillets first and use flour, egg, then breadcrumbs in that order. Shake off excess flour, press the crumbs gently onto the fish, and let the coated pieces rest briefly before baking.
What temperature should you bake crispy fish at?
Bake crispy fish in a preheated oven at about 400°F (200°C), adjusting the time for the thickness of the fillets. The coating should turn golden and the fish should flake easily; its thickest part should reach 145°F (63°C).
Can you make baked crispy fish with frozen fish?
Yes, you can make baked crispy fish with frozen fish, but thawing it in the refrigerator first makes it easier to coat evenly. Pat it very dry after thawing; if baking from frozen, allow extra time and check that the center is cooked through.
How do you reheat baked crispy fish without making it soggy?
Reheat baked crispy fish in an oven or air fryer rather than a microwave to help restore the coating’s crunch. Refrigerate leftovers promptly in a covered container and use them within a few days; avoid leaving cooked fish at room temperature.
What sauce goes well with baked crispy fish?
Tartar sauce is a classic with baked crispy fish, while lemon wedges add brightness without covering up the fish’s flavor. For a lighter pairing, try plain yogurt mixed with lemon and herbs, or serve a dipping sauce on the side.
Can you use panko for baked crispy fish?
Yes, panko works well for baked crispy fish and gives the coating a coarse, airy crunch. Press it gently onto the egg-coated fillets, and spread the pieces out on the pan so they toast rather than steam.
Should you flip baked crispy fish while it cooks?
Flip baked crispy fish only if it is cooking directly on a flat tray and you want both sides browned; turn it carefully halfway through. If it is on a wire rack, air can circulate underneath, so flipping may not be necessary.
Baked crispy fish Vitamins & Minerals
Vitamins
B12
1.92µg · 80% DV
B3
5.52mg · 35% DV
B6
0.29mg · 17% DV
B1
0.14mg · 12% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
252mg · 36% DV
Iodine
34µg · 23% DV
Sodium
504mg · 22% DV
Potassium ⭐
348mg · 10% DV
Baked crispy fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked crispy fish
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 Baked crispy fish?
Baked crispy fish is made by coating fish pieces in breadcrumbs or a similar crumb mixture and cooking them in the oven. It is a familiar home-style preparation in many places, rather than a dish tied to one particular region, and offers a crisp finish without deep-frying. The coating turns golden while the fish stays tender; serve it with lemon, a green salad or roasted potatoes for lunch or dinner. With 17.8 g of protein per 100 g, it can make a satisfying centrepiece. For a lighter plate, keep the crumb coating thin and add plenty of vegetables.
How Nutritious Is Baked crispy 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 Baked crispy 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 crispy fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked crispy 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 crispy fish Fat Profile
SATURATED
2.16g
MONOUNSATURATED
4.08g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
Compare Baked crispy fish
Foods Similar to Baked crispy fish
Have another question about Baked crispy fish?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.