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Baked fish gratin Calories
Oven-baked fish gratin, high in protein with creamy cheesy topping
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked fish gratin (220 g) has 370 calories. That works out to 168 calories per 100 g. It contains 10.6 g of carbs, 31.2 g of protein, 21.6 g of fat and 0.4 g of fiber. Its 3.7 µg of B12 covers 156% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Baked fish gratin Nutrition Facts
Selected: 1 serving (medium) · 220 g
370
KCAL / 220G
Carbs
10.6g
· 4% DV
Protein
31.2g
· 62% DV
Fat
21.6g
· 28% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 35% · Fat 53%
Baked fish gratin nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 370 kcal | |
| Total fat | 21.6 g | 28% |
| Saturated fat | 9.02 g | 45% |
| Trans fat | 0.4 g | |
| Sodium | 704 mg | 31% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 0.4 g | 1% |
| Protein | 31.2 g | 62% |
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 gratin?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 370 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| ½ cup (half) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 piece (medium) | 140 g | 235 kcal |
| 1 cup (medium) | 180 g | 302 kcal |
| 1 piece (large) | 220 g | 370 kcal |
| 1 serving (large) | 320 g | 538 kcal |
| 1 piece (whole) | 450 g | 756 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Baked fish gratin
What is baked fish gratin made of?
Baked fish gratin is made with fish covered in a creamy sauce and a browned topping, often cheese or breadcrumbs. Recipes vary: some use a béchamel sauce, while others use cream, and vegetables such as leeks or spinach may be added.
Which fish is best for baked fish gratin?
Mild, firm white fish works especially well in baked fish gratin because it holds its shape under the sauce. Cod, haddock, and pollock are common choices; salmon also works if you prefer a richer, stronger-flavoured dish.
How do you stop baked fish gratin from becoming watery?
Dry the fish well before assembling baked fish gratin, especially if it was frozen and thawed. Drain cooked vegetables and avoid adding excess sauce, since water released during baking can thin the gratin and keep its topping from browning.
Can you make baked fish gratin with frozen fish?
Yes, baked fish gratin can be made with frozen fish, but thaw it fully in the refrigerator first. Drain and pat it dry before adding the sauce; putting icy or wet fillets straight into the dish can leave the finished gratin watery.
Does baked fish gratin always have cheese on top?
No, baked fish gratin does not always need cheese on top. Many versions use grated cheese for a browned crust, while others rely on breadcrumbs or a thickened sauce; a little cheese gives a golden finish without covering the fish’s flavour.
What sauce is used in baked fish gratin?
Béchamel is a classic sauce for baked fish gratin, though cream-based sauces are also common. A thick sauce coats the fish and helps the topping brown; season it with herbs, pepper, or a little mustard to complement the fish.
How do you know when baked fish gratin is done?
Baked fish gratin is done when the topping is golden and the fish flakes easily with a fork. Check the thickest piece in the centre of the dish, since fish at the edges can cook sooner than fish beneath a deeper layer of sauce.
What should you serve with baked fish gratin?
Serve baked fish gratin with a crisp green salad, steamed vegetables, or plain potatoes. Because the dish has a creamy topping, a fresh side with lemon or a sharp vinaigrette balances the richness better than another heavy sauce.
Can baked fish gratin be made ahead?
Yes, you can assemble baked fish gratin ahead and keep it covered in the refrigerator until you are ready to bake it. Add a breadcrumb or cheese topping shortly before baking so it stays dry and browns properly.
How long does leftover baked fish gratin keep?
Keep leftover baked fish gratin covered in the refrigerator and eat it within two days. Reheat only the portion you need until it is steaming hot throughout, and avoid reheating the same leftovers more than once.
Baked fish gratin Vitamins & Minerals
Vitamins
B12
3.74µg · 156% DV
B3
8.58mg · 54% DV
B6
0.53mg · 31% DV
B2
0.4mg · 31% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
462mg · 66% DV
Iodine
62µg · 41% DV
Calcium
326mg · 33% DV
Sodium
704mg · 31% DV
Potassium ⭐
572mg · 17% DV
Baked fish gratin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked fish gratin
To burn the 370 calories in 1 serving (medium) (220 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 gratin?
Baked fish gratin is a French-inspired oven dish: pieces of fish are covered with a creamy sauce, often finished with cheese, then baked until the top is golden. Recipes vary with the fish and sauce, and home cooks may add vegetables or a crisp topping.
Serve it hot as a main, often alongside potatoes, steamed vegetables or a green salad. Its tender fish and rich, browned topping make it comforting without needing many accompaniments. The fish gives the dish a good amount of protein, while the creamy cheese layer adds richness; pair it with salad or vegetables for a fresher, lighter-feeling meal.
How Nutritious Is Baked fish gratin?
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 fish gratin 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 gratin Contain Allergens?
Contains these allergens:
Which Diets Is Baked fish gratin 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 gratin Fat Profile
SATURATED
9.02g
MONOUNSATURATED
6.82g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.