Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Baked fish steak Calories
High protein, low fat, rich in omega-3 and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked fish steak (150 g) has 195 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 6 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked fish steak Nutrition Facts
Selected: 1 piece (medium) · 150 g
195
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
6g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 71% · Fat 29%
Baked fish steak nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
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 fish steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 195 kcal |
| 1 piece (extra small) | 80 g | 104 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 100 g | 130 kcal |
| 1 serving (medium) | 180 g | 234 kcal |
| 1 piece (large) | 200 g | 260 kcal |
| 1 serving (large) | 250 g | 325 kcal |
| 2 piece (double) | 300 g | 390 kcal |
| 1 piece (jumbo) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Baked fish steak
What is a baked fish steak?
A baked fish steak is a crosswise-cut slice of fish, usually with the backbone running through its center, cooked in the oven. Unlike a boneless fillet, it may contain bones, so check each portion carefully before eating.
How do you bake a fish steak without drying it out?
To keep a baked fish steak moist, brush it lightly with oil and avoid cooking it longer than needed. Covering the dish with foil for part of the cooking time helps retain moisture; uncover it near the end if you want a browned surface.
Which fish is best for a baked fish steak?
Firm, thick fish work best for a baked fish steak because they hold their shape in the oven. Salmon, tuna, swordfish, and large varieties such as halibut are common choices; adjust cooking time to the thickness and type of fish.
How long should a baked fish steak cook?
A baked fish steak often takes around 15–20 minutes in a hot oven, but thickness and fish species make a difference. Start checking early: the flesh should turn opaque and separate easily with a fork without becoming dry.
Should you cover a baked fish steak with foil?
You can cover a baked fish steak with foil to help keep it moist, especially if the piece is thick. Remove the foil toward the end of cooking if you want the surface to brown, and make sure the center is cooked through.
What seasoning goes well with a baked fish steak?
Lemon, olive oil, garlic, black pepper, and herbs such as dill or parsley pair well with a baked fish steak. Keep the seasoning simple enough to complement the fish, and add lemon just before serving for a fresh finish.
How can you tell when a baked fish steak is done?
A baked fish steak is done when its flesh is opaque and flakes apart easily with a fork. Check near the thickest part, avoiding the central bone; if the middle still looks translucent, return it to the oven briefly.
Can you bake a fish steak from frozen?
Yes, you can bake a fish steak from frozen, though it will take longer and may cook less evenly than a thawed piece. For more predictable results, thaw it in the refrigerator first and pat the surface dry before seasoning.
How do you remove bones from a baked fish steak?
To remove bones from a baked fish steak, lift the central backbone away from the cooked flesh, then check the surrounding area for smaller bones with your fingers or a fork. Work carefully, especially when serving children.
How long does baked fish steak keep in the fridge?
Store leftover baked fish steak in a covered container in the refrigerator and eat it within a few days. Reheat it gently until hot throughout to reduce drying; discard it if it has been left out for hours or smells unusual.
Baked fish steak Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
Vitamin D
9µg · 45% DV
B6
0.6mg · 35% DV
B3
3.75mg · 23% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
60µg · 40% DV
Potassium ⭐
495mg · 15% DV
Sodium
105mg · 5% DV
Baked fish steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked fish steak
To burn the 195 calories in 1 piece (medium) (150 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 steak?
Baked fish steak is a thick cross-cut slice of fish cooked in the oven, often with lemon, olive oil and herbs. The exact fish and seasoning vary, and vegetables may be baked alongside it; the name describes the cut and cooking method rather than a particular species.
The outside can turn lightly golden while the centre stays tender. In Turkey, it is commonly served as a main course with salad, roasted vegetables or rice, and a squeeze of lemon. It is a protein-rich choice with relatively little fat: a 100 g portion provides 22 g of protein. For a lighter plate, pair it with plenty of vegetables instead of rice.
How Nutritious Is Baked fish steak?
Nutrient density
Very 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 steak 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 steak Contain Allergens?
Contains these allergens:
Which Diets Is Baked fish steak Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked fish steak Fat Profile
SATURATED
1.5g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Baked fish steak
Foods Similar to Baked fish steak
Have another question about Baked fish steak?
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.