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Baked fish croquette Calories
Baked breaded fish croquette; moderate protein, processed seafood item.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Baked fish croquette has 220 calories. It contains 18 g of carbs, 12.5 g of protein, 10.5 g of fat and 1.2 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Baked fish croquette Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
18g
· 7% DV
Protein
12.5g
· 25% DV
Fat
10.5g
· 13% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 23% · Fat 44%
Baked fish croquette nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 1.2 g | 4% |
| Protein | 12.5 g | 25% |
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 fish croquette?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 264 kcal |
| 1 piece (small) | 35 g | 77 kcal |
| 2 piece (medium) | 70 g | 154 kcal |
| 100 g | 100 g | 220 kcal |
| 3 piece (large) | 105 g | 231 kcal |
| 4 piece (extra large) | 140 g | 308 kcal |
| 1 cup (chopped) | 150 g | 330 kcal |
| 1 serving (large) | 180 g | 396 kcal |
| 6 piece (jumbo) | 210 g | 462 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Baked fish croquette
How do you make baked fish croquettes from scratch?
Baked fish croquettes are made by combining flaked cooked fish with mashed potato or another binder, shaping the mixture, and coating it in breadcrumbs. Arrange them on a lined tray, brush or spray lightly with oil, and bake until browned and hot throughout.
What fish is best for baked fish croquettes?
Mild, flaky white fish such as cod, haddock, or pollock works well in baked fish croquettes. Cook it first, remove every bone, and flake it into the mixture; very wet fish can make the croquettes difficult to shape.
Why do baked fish croquettes fall apart?
Baked fish croquettes usually fall apart when the mixture is too wet or has too little binder. Drain the fish well, chill the shaped croquettes before coating, and let the undersides set before turning them on the tray.
Can you bake frozen fish croquettes without thawing them?
Yes, many frozen fish croquettes can go straight into the oven, but follow the package directions for that product. They usually need longer than thawed croquettes, and should be spaced apart so hot air can brown the coating evenly.
Can baked fish croquettes be cooked in an air fryer?
Yes, baked fish croquettes can be cooked in an air fryer. Place them in a single layer with space around each one, and cook until the coating is crisp and the centre is hot; use the product directions for packaged croquettes.
What should you serve with baked fish croquettes?
Baked fish croquettes pair well with a crisp green salad, roasted vegetables, or potatoes. For a simple meal, add lemon wedges and a yogurt or tartar-style sauce; fresh, acidic sides balance the savoury breadcrumb coating.
How long do baked fish croquettes last in the fridge?
Cooked baked fish croquettes keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly, then reheat until hot in the centre; an oven or air fryer helps restore some crispness to the coating.
Are baked fish croquettes healthier than fried fish croquettes?
Usually, baked fish croquettes absorb less added oil than deep-fried ones because they are not submerged in oil. The difference still depends on the recipe and coating, so baking does not automatically make every croquette a light meal.
What sauce goes well with baked fish croquettes?
Tartar sauce is a classic choice for baked fish croquettes, while lemony yogurt sauce offers a fresher alternative. Serve the sauce on the side rather than pouring it over the coating, which helps the croquettes stay crisp.
Can you prepare baked fish croquettes ahead of time?
Yes, you can shape and breadcrumb baked fish croquettes ahead, then cover and refrigerate them until you are ready to bake. Keep them chilled and cook them promptly; preparing them in advance makes the coating less likely to break during handling.
Baked fish croquette Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
B3
2.8mg · 18% DV
Biotin
4µg · 13% DV
B6
0.18mg · 11% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
165mg · 24% DV
Iodine
28µg · 19% DV
Sodium
420mg · 18% DV
Potassium ⭐
240mg · 7% DV
Baked fish croquette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked fish croquette
To burn the 220 calories in 100 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 fish croquette?
A baked fish croquette is made by shaping flaked fish, often mixed with a binder such as potato or a thick sauce, then coating it in breadcrumbs and baking it. Recipes vary across regions, so there is no single standard filling; the contrast between a soft centre and a lightly crisp crust is characteristic.
It works as a quick main or a snack, commonly served with lemon, salad and, if you like, tartare sauce. At 12.5 g of protein per 100 g, it offers a moderate amount; pair it with vegetables for a more balanced plate, or choose a fresh salad instead of richer sides.
How Nutritious Is Baked fish croquette?
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 Baked fish croquette 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 fish croquette Contain Allergens?
Contains these allergens:
Which Diets Is Baked fish croquette Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked fish croquette Fat Profile
SATURATED
1.9g
MONOUNSATURATED
3.4g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.