1 piece (medium) of Baked Fish in Sauce (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 4.2 g of carbs, 18 g of protein, 5.4 g of fat and 0.6 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Baked Fish in Sauce Nutrition Facts

Selected: 1 piece (medium) · 120 g

144

KCAL / 120G

Carbs

4.2g

· 2% DV

Protein

18g

· 36% DV

Fat

5.4g

· 7% DV

Fiber

0.6g

· 2% DV

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

Calories come from: Carbs 12% · Protein 52% · Fat 36%

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

Nutrient	Amount	% DV
Calories	144 kcal
Total fat	5.4 g	7%
Saturated fat	1.32 g	7%
Trans fat	0 g
Sodium	312 mg	14%
Total carbohydrate	4.2 g	2%
Fiber	0.6 g	2%
Protein	18 g	36%

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 Fish in Sauce?

Serving	Amount	Calories
1 piece (medium)	120 g	144 kcal
1 piece (small)	80 g	96 kcal
100 g	100 g	120 kcal
1 piece (thin)	100 g	120 kcal
1 serving (medium)	150 g	180 kcal
1 piece (thick)	160 g	192 kcal
1 piece (large)	180 g	216 kcal
1 serving (large)	200 g	240 kcal
2 piece (double)	240 g	288 kcal
1 piece (extra large)	250 g	300 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Baked Fish in Sauce

How do you make baked fish in sauce?

Baked fish in sauce is made by placing fish portions in a baking dish, covering them with sauce, and baking until the flesh is opaque and flakes easily. A simple sauce of tomatoes, onion, garlic, and olive oil works well.

Which fish is best for baked fish in sauce?

White fish such as cod, haddock, or sea bass works well in baked fish in sauce because it takes on the sauce’s flavour. Salmon is also a good choice for a richer result; adjust cooking time to the thickness of the portions.

What sauce goes well with baked fish in sauce?

Tomato sauce is a versatile choice for baked fish in sauce, especially with garlic, herbs, and a little lemon. For a richer version, use a creamy sauce; dill or parsley can brighten either style.

Should you cover baked fish in sauce while it cooks?

Covering baked fish in sauce for at least part of the cooking helps retain moisture and keeps the top from browning too quickly. Uncover it near the end if you want the sauce to reduce or the surface to brown slightly.

How do you keep baked fish in sauce from drying out?

To keep baked fish in sauce moist, use enough sauce to coat the fish and avoid overcooking it. Check the thickest part for opaque flesh that flakes easily, and take the dish out as soon as the fish is done.

How can you tell when baked fish in sauce is cooked?

Baked fish in sauce is cooked when the thickest part is opaque and separates into flakes with gentle pressure from a fork. If the centre still looks translucent, return the dish to the oven and check again shortly.

What should you serve with baked fish in sauce?

Serve baked fish in sauce with rice, roasted vegetables, potatoes, or a crisp green salad. Choose a simple side so it complements rather than competes with the sauce; crusty bread is useful for soaking up extra tomato sauce.

Can you use frozen fish for baked fish in sauce?

Yes, you can use frozen fish for baked fish in sauce, but thaw it completely in the refrigerator first and pat it dry. Excess water can thin the sauce and make the fish cook unevenly.

How should you store leftover baked fish in sauce?

Store leftover baked fish in sauce in a covered container in the refrigerator and eat it within two days. Refrigerate it promptly after the meal, then reheat until steaming hot throughout; avoid reheating the same portion repeatedly.

Can you prepare baked fish in sauce ahead of time?

Yes, you can make the sauce for baked fish in sauce ahead and refrigerate it separately. Add the fish shortly before baking rather than leaving raw fish sitting in the sauce, which helps preserve its texture and keeps preparation safer.

Baked Fish in Sauce Vitamins & Minerals

Vitamins

B12

1.44µg · 60% DV

0.3mg · 18% DV

2.52mg · 16% DV

Vitamin D

3µg · 15% DV

Minerals

Selenium

26µg · 47% DV

Phosphorus

216mg · 31% DV

Iodine

30µg · 20% DV

Sodium

312mg · 14% DV

Potassium ⭐

372mg · 11% DV

Baked Fish in Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

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

How to Burn Off Baked Fish in Sauce

To burn the 144 calories in 1 piece (medium) (120 g):

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

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 in Sauce?

Baked fish in sauce is a home-style dish of fish cooked in the oven with a sauce, often tomato-based, though creamy versions are also common. The fish and seasoning vary, so it is better thought of as a flexible way to prepare fish than one fixed recipe; similar oven dishes are made in many coastal food traditions.

The fish turns tender as it bakes, while the sauce keeps it moist and adds a savoury, sometimes gently tangy finish. Serve it with bread, potatoes, rice or a simple salad for lunch or dinner. It is a protein-rich main with relatively little carbohydrate. For a lighter plate, choose a tomato sauce and add vegetables rather than a rich, creamy accompaniment.

How Nutritious Is Baked Fish in Sauce?

Nutrient density

High

65/ 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 Fish in Sauce 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 in Sauce 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 in Sauce 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

— Not suitable

Low FODMAP

— Not suitable

Baked Fish in Sauce Fat Profile

SATURATED

1.32g

MONOUNSATURATED

1.92g

POLYUNSATURATED

0.96g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Baked Fish in Sauce

🐟🍲vs🐟

Baked Fish in Sauce vs Salmon Fillet86 kcal fewer per 100 g

→🐟🍲vs🐟

Baked Fish in Sauce vs Canned Tuna4 kcal more per 100 g

→🐟🍲vs🐟

Baked Fish in Sauce vs Fish10 kcal more per 100 g

→🐟🍲vs🐟

Baked Fish in Sauce vs Tuna12 kcal fewer per 100 g

→

Foods Similar to Baked Fish in Sauce

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Canned Tuna

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Baked Fish in Sauce Calories

Quick answer

Baked Fish in Sauce Nutrition Facts

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

How Many Calories in 1 Medium Baked Fish in Sauce?

Frequently Asked Questions About Baked Fish in Sauce

How do you make baked fish in sauce?

Which fish is best for baked fish in sauce?

What sauce goes well with baked fish in sauce?

Should you cover baked fish in sauce while it cooks?

How do you keep baked fish in sauce from drying out?

How can you tell when baked fish in sauce is cooked?

What should you serve with baked fish in sauce?

Can you use frozen fish for baked fish in sauce?

How should you store leftover baked fish in sauce?

Can you prepare baked fish in sauce ahead of time?

Baked Fish in Sauce Vitamins & Minerals

Baked Fish in Sauce Glycemic Index

How to Burn Off Baked Fish in Sauce

What is Baked Fish in Sauce?

How Nutritious Is Baked Fish in Sauce?

Nutrient density

Satiety score

Is Baked Fish in Sauce Processed?

Does Baked Fish in Sauce Contain Allergens?

Which Diets Is Baked Fish in Sauce Good For?

Baked Fish in Sauce Fat Profile

Compare Baked Fish in Sauce

Foods Similar to Baked Fish in Sauce

Have another question about Baked Fish in Sauce?

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