1 piece (medium) of Baked Fish (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 25.2 g of protein, 4.2 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Baked Fish?

Baked Fish is fish cooked in an oven, either whole or as fillets, often with lemon, herbs and a little oil. It is not tied to one place of origin: oven-baked fish is common in coastal cuisines around the world, with seasonings and sides varying by region.

The flesh turns tender and moist, while the surface may brown lightly. Serve it with lemon and herbs alongside vegetables, potatoes, rice or bread for an easy main meal. It offers lean protein and omega-3 fats; a 100 g portion has 21 g of protein. For a lighter tray, use oil sparingly and bake the fish with plenty of vegetables.

Baked Fish Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 0% DV

Protein

21g

· 42% DV

Fat

3.5g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 73% · Fat 27%

Baked Fish Vitamins & Minerals

Vitamins

B12

2.1µg · 88% DV

0.35mg · 21% DV

Vitamin D

4µg · 20% DV

2.2mg · 14% DV

Minerals

Selenium

28µg · 51% DV

Phosphorus

210mg · 30% DV

Iodine

40µg · 27% DV

Zinc

1mg · 9% DV

How Nutritious Is Baked Fish?

Nutrient density

High

75/ 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

58/ 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.

Baked Fish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Baked Fish

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baked Fish 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 Fish Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Baked 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

✓ Suitable

Low FODMAP

— Not suitable

Baked Fish Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Baked Fish

🐟vs🐟

Baked Fish vs Salmon Fillet86 kcal fewer per 100 g

→🐟vs🐟

Baked Fish vs Canned Tuna4 kcal more per 100 g

→🐟vs🐟

Baked Fish vs Fish10 kcal more per 100 g

→🐟vs🐟

Baked Fish vs Tuna12 kcal fewer per 100 g

→

Foods Similar to Baked Fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Baked Fish

How long does baked fish take at 400°F?

Baked fish fillets usually take about 15–20 minutes at 400°F (200°C), while a whole fish needs longer. Thickness and oven performance affect the timing, so check the thickest part near the end rather than relying on the clock alone.

What is the best fish to use for baked fish?

Salmon, cod, haddock, tilapia, and sea bass all work well for baked fish. Choose a thicker fillet if you want it to stay moist more easily, or use a whole fish when you want to bake it with herbs and lemon.

How can you tell when baked fish is done?

Baked fish is done when the flesh turns opaque and separates easily with a fork. Check the thickest part; it should reach 145°F (63°C) for food safety. If the centre still looks translucent, return the fish to the oven briefly.

How do you keep baked fish from drying out?

To keep baked fish moist, avoid overcooking it and brush the surface with a little oil before baking. You can cover the dish with foil for part of the cooking time, then uncover it near the end if you want a browned surface.

Should baked fish be covered with foil?

You can cover baked fish with foil to hold in moisture, especially when baking lean fillets. Remove the foil near the end if you want the surface to brown. Leave space between the foil and fish so it does not stick.

Do you bake fish skin-side up or down?

Bake skin-on fish with the skin side down. The skin helps protect the flesh from direct heat and makes the fillet easier to lift from the pan. If you want crisp skin, use a hot oven and leave the fish uncovered.

Can you bake fish straight from frozen?

Yes, you can bake fish from frozen, but it will take longer than thawed fish. Rinse off any surface ice, pat the fish dry, season it, and bake until the thickest part is opaque and reaches 145°F (63°C).

What seasoning goes well with baked fish?

Lemon, garlic, black pepper, parsley, and dill are classic seasonings for baked fish. Olive oil helps herbs and spices cling to the surface. Use a light hand with strong seasonings so they do not overwhelm the fish’s flavour.

How long does leftover baked fish keep in the fridge?

Leftover baked fish keeps for 3–4 days in the refrigerator when stored in a covered container within two hours of cooking. Reheat only the portion you plan to eat, until it is hot throughout, to avoid repeatedly warming and cooling the leftovers.

What should you serve with baked fish?

Serve baked fish with roasted vegetables, a simple salad, potatoes, or rice. For a lighter meal, pair it with greens and lemon; for a more filling dinner, add roasted potatoes or a grain such as rice or couscous.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026